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Bayesian Cable Curl

  • Biceps
  • Forearms

EquipmentCable

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Main muscleAlso working

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Your first bayesian cable curl

Three things to know before your first set of the bayesian cable curl.

What weight should I start with on the bayesian cable curl?

Start lighter than you would for a regular cable curl. Your arm starts stretched behind you, and that position is weaker.

Aim for sets of 10 to 15 on each arm. If your elbow swings forward to start a rep, drop a plate.

What usually goes wrong on the bayesian cable curl?

Keep your elbow behind your body for the whole rep. That stretched position is the reason to do this curl.

Lower slowly and let your arm straighten fully at the bottom before the next rep.

The most common mistake is stepping too far from the machine so the stack never rests and you lose the stretch. Step out just far enough to lift the weight.

Swaps that work

A standing one-arm cable curl uses the same machine facing the stack. An incline dumbbell curl puts your arm behind your body the same way.

Updated

How to do it

  1. Set a pulley to its lowest position with a single handle attached, and select the weight.

  2. Take the handle with one hand and step forward, facing away from the machine, until your arm is pulled slightly behind your body. Stand in a staggered stance. This will be your starting position.

  3. Curl the handle up toward your shoulder, keeping your elbow pointing down and slightly behind you.

  4. Pause for a second, then lower the handle slowly until your arm is straight and stretched behind you. Finish every rep on one side before switching.

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