Facing Away Stretch Cable Curls

Why Is This Exercise So Effective?

This exercise strongly hits the stretched range of motion of the biceps. It can be a better stretch-position movement than incline curls if done properly.

How To Do It

• Stand several feet in front of the weight stack with the cable back behind you so your arm is angled behind you.
  
  
• If you are using your right arm, before you start the curling movement, rotate your body to the left in a smooth motion (similar to a slow golf swing), leaving your right arm behind you.
  
  
• You should feel the stretch in your biceps and shoulder.

• When you come to the point where you can’t stretch anymore and your arm is starting to come forward, start the curl not by curling but by bending back the wrist and pushing your whole arm forward almost like a front raise.
  
  
• Imagine as if you are trying to push a button with your bicep. This will intensify the stretch you are already getting.
  
  
• At the point where you can’t push your bicep forward without raising your arm, start the curl with a powerful squeeze. Don’t use momentum but squeeze your bicep as hard as you can through to the top of the curl.

As you come to the top of the curl, force your elbow in towards the midline of your body.

• Your hand will drift out a little to the side.
  
  
• Make sure your forearm is maximally supinated (palms facing upward) for a full contraction.
  
  
• At that point, you have the option of stopping and squeezing there or going back down. I always recommend that stop and squeeze for best results.

Now it’s time for the descent.

• As you lower down, force your elbow and shoulder forward as though you have somebody pushing your elbow forward.
  
  
• Allow your wrist to bend back. Do this all the way to the bottom.

This exercise can also be done with a reverse grip.

• Bend your wrist back at the start of the movement then sweep up doing a reverse wrist curl as you come to the top.
  
  
• Try to force your elbow in towards the midline of your body to maximize the contraction.

How to incorporate this exercise into your workouts:

Since this exercise is a powerful stretch-position movement, I would suggest starting with this exercise or placing it fairly close to the beginning of your biceps routine.

• This exercise will be more effective if done when your biceps are stronger.

Common Errors

1. Not feeling the stretch

This exercise becomes a basic curl if you do not accentuate the stretch components. Be sure to push your elbow forward on the way up and down and follow all the tips above.

Tricks

1. Throwing a discus

One of the best ways to get the feel for this type of movement is to imagine you are a discus thrower. Don’t do the entire spin, naturally, but just think of the idea of leaving your arm behind you in order to get the most stretch on it.