Bayesian Cable Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Attach a single handle to the low cable pulley, stand facing away from the machine, and grip the handle with a supinated hand, cable running behind your body.
• Step slightly forward so your shoulder is positioned just behind your hip, placing the bicep under stretch and ensuring the cable produces constant tension from the start of the rep.
• Curl the hand up toward the shoulder in a smooth arc, keeping the upper arm stationary and preventing any forward shift of the shoulder.
• Fully extend the arm at the bottom of each rep to achieve a complete bicep stretch before initiating the next repetition.

Common mistakes

• Allowing the upper arm to swing forward as the hand approaches the shoulder, which releases tension on the bicep at the peak and reduces effectiveness.
• Using too much weight, causing the torso to rotate or the shoulder to pull forward to assist the movement, undermining the isolated bicep demand.
• Cutting the range of motion short at the bottom by not fully extending the arm, which eliminates the stretched position that is a key advantage of this exercise.

Frequently asked questions

What makes the Bayesian cable curl different from a standard cable curl?

The behind-the-body cable position places the bicep in its fully lengthened state at the start of the rep. The cable creates immediate tension in this stretched position, allowing for greater muscle activation across the full range of motion compared to a conventional cable curl.

Should I train both arms at the same time?

The exercise is performed unilaterally by default because the cable runs behind the body. You train one arm at a time, which allows full focus on each side and helps identify and correct strength imbalances between the two arms.

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