Exercise guide · Biceps & Forearms

Cable Bayesian Curl

Bayesian curl uses a low cable with you facing away from the stack. Your working arm starts extended behind your body, stretching the biceps at the bottom. This setup gives constant cable tension through the curl.

Targets: Biceps
Equipment: Cable
Type: Isolation

Step by step

How to do the Cable Bayesian Curl

Attach a single handle to a low cable pulley and select a moderate weight.
Stand facing away from the stack with the handle in one hand, arm extended back and slightly out from your torso.
Stagger your feet for balance and keep a slight bend in your knees. Brace your core and keep your torso upright.
Pin your elbow close to your side or slightly behind your hip and curl the handle forward and up by flexing your elbow.
Raise until your forearm is vertical or you feel a strong biceps contraction, then lower slowly back to the stretched start behind your body.
Complete all reps on one arm before switching sides.

Form cues

Face away—arm starts long behind you
Elbow stays fixed at your side
Feel the stretch at the bottom
Curl in a smooth arc without leaning

Common mistakes

Turning around and doing a standard cable curl
Letting the elbow drift forward during the curl
Using body lean to move the weight
Choosing too heavy a weight and shortening the range

Muscles worked

Primary

Biceps

Secondary

None significant

Safety: Start light—the stretched bottom position loads the biceps differently than a front cable curl. Stop if you feel shoulder discomfort in the extended position.

Alternatives

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