Bayesian Cable Curl

Technique

The Bayesian cable curl is a single-arm curl performed facing away from a low cable pulley, so the working arm is pulled slightly behind the torso at the start. Starting with the shoulder extended stretches the long head of the biceps, and the cable keeps tension on the muscle through the whole range, including the bottom where dumbbell curls are easiest. Take a split stance, keep the upper arm still behind the body and curl the handle up until the forearm is vertical, then lower slowly back to a full stretch.

Steps

1. Attach a single handle to a low cable and face away from the machine
2. Hold the handle in one hand and step forward into a staggered stance until the arm is pulled slightly behind you
3. Keep the elbow pointing down and the upper arm still
4. Curl the handle up toward the shoulder, squeezing the biceps at the top
5. Lower slowly until the arm is fully straight behind you and repeat before switching arms

Common mistakes

• Letting the elbow drift forward so the stretch is lost
• Leaning the torso forward to make the curl easier
• Cutting the bottom short instead of reaching a full stretch

Variations

• Bayesian curl with a neutral grip to involve the brachialis more
• Seated Bayesian curl on a bench in front of the cable
• Bayesian curl with a pause in the stretched position

FAQ