How to Do the Bayesian Cable Curl
The Bayesian cable curl is a single-arm curl done facing away from the cable, so your arm starts behind your body. That puts the biceps in a stretched position under load from the first inch, which makes it a strong choice for muscle growth.
Log every set of your Bayesian Cable Curl in SuperliftMuscles worked
Primary
- Biceps
Secondary
- Forearms
How to do the Bayesian Cable Curl
- 1
Set a single handle on the lowest pulley and stand facing away from the stack.
- 2
Grab the handle with one hand and step forward until your arm is behind your body with the cable taut.
- 3
Stagger your feet for balance and keep your upper arm slightly behind you.
- 4
Curl the handle forward and up toward your shoulder.
- 5
Squeeze your biceps at the top without letting the elbow rise much.
- 6
Lower slowly until your arm returns behind your body in a stretch.
- 7
Finish all reps, then switch arms.
Form cues to remember
- Start with your arm behind you
- Keep the elbow mostly still
- Squeeze at the top
- Lower into the stretch
Bayesian Cable Curl video tutorial
Common mistakes
Swinging the torso forward
Brace and lean only slightly to keep the work in the biceps.
Letting the elbow travel too far forward
Keep your upper arm mostly still, slightly behind your torso.
Losing tension at the bottom
Step far enough from the stack that the cable stays taut.
Using too much weight
Choose a load you can lower slowly through the stretch.
Sets and reps
| Muscle growth | 3 sets of 8–15 reps per arm, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps per arm, 45 sec rest |
The long stretch can strain the biceps tendon at the shoulder if you go too heavy too fast. Start light and stop if you feel pain at the front of the shoulder.
Superlift for iPhone
Track your Bayesian Cable Curl and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Bayesian Cable Curl FAQ
What makes the Bayesian curl different?
Your arm starts behind your body, so the biceps are lengthened under tension at the bottom. A standard curl has the least tension there.
Does the Bayesian curl build bigger biceps?
Training a muscle in a stretched position is a well-regarded way to grow it, so it is a useful addition. It works best alongside other curl styles, not necessarily in place of them.
Why use a cable for the Bayesian curl?
The cable keeps tension on the muscle through the full range, including at the bottom where a dumbbell gives little resistance.
