Strength Training · Bodybuilding
Bayesian Cable Curl
The Bayesian cable curl trains your biceps one arm at a time with your upper arm slightly behind your torso, placing the biceps in a lengthened position at the bottom.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach a single handle to the lowest pulley setting.
- Take the handle in one hand.
- Turn to face away from the cable column with your palm facing forward.
- Step forward into a staggered stance until the cable pulls your upper arm slightly behind your torso.
- Curl the handle toward your shoulder by bending your elbow.
- Lower the handle slowly until your elbow is comfortably straight.
- After your final rep, step back toward the pulley to release cable tension.
- Return the handle to its resting position.
Form cues
- Keep your wrist straight.
- Keep your shoulder away from your ear.
- Exhale as you curl.
Common mistakes
- Swinging the elbow forwardKeep your upper arm in the same position behind your torso throughout the curl.
- Rocking your torsoKeep your trunk still so the handle moves through elbow bending rather than body momentum.
Safety
Excessive weight or pulling your arm too far behind you can strain the front of your shoulder or irritate your elbow. The stretched bottom position is harder to control when fatigued.
- Start with a light load that lets you reverse direction smoothly.
- Use only a small, comfortable amount of backward upper-arm reach.
- End the set if you cannot control the return or feel sharp pain.
If the behind-the-body position causes shoulder discomfort, use a curl with your arm beside your torso and seek professional advice if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Column
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per arm
- Rest
- 1 min
Start with your weaker arm and match its reps on the other side.