Face Away Cable Curl

How to Perform the Face Away Cable Curl

Set a cable pulley to the lowest position and attach a single handle. Grasp the handle with one hand using an underhand grip.
Step forward and turn so your back faces the cable machine, with your arm extended behind your body and the cable taut.
Stagger your stance for balance, with the working arm's foot slightly behind the other.
Keeping your upper arm stationary and slightly behind your torso, curl the handle forward and up toward your shoulder.
Squeeze your bicep hard at the top of the contraction, holding for a brief moment.
Slowly lower the handle back behind your body, feeling a deep stretch in the bicep at the bottom.
Complete all reps on one arm before switching to the other side.

Allowing the elbow to drift forward

Keep your upper arm locked in position slightly behind your torso throughout the entire movement.

Using too much weight and losing the stretch

Use a moderate weight that allows you to achieve a full stretch at the bottom and complete contraction at the top.

Rushing through the eccentric phase

Take 2-3 seconds to lower the weight, maximizing time under tension in the stretched position.

✓Maximizes bicep stretch under load, promoting stretch-mediated hypertrophy.
✓Provides constant tension through the cable throughout the full range of motion.
✓Excellent for targeting the long head of the biceps.

●Focus on the deep stretch at the bottom of each rep — this is where the unique benefit of this exercise lies.
●Keep your torso upright and avoid leaning forward during the curl.
●This exercise works best in the 8-15 rep range with controlled form.

Strength

4-5 sets of 5-8 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 10-15 reps at 60-70% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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