Cable Bayesian Curl
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The Cable Bayesian Curl is a strength-focused isolation exercise performed on a cable machine, where you anchor a low cable behind your body and curl the handle with an elbow pinned back to maintain constant tension on the biceps throughout the range of motion. Its primary purpose is to maximize biceps hypertrophy and peak contraction by eliminating momentum and emphasizing the stretched position. It benefits bodybuilders, arm specialists, and intermediate lifters seeking superior biceps development over traditional curls, requiring only a cable machine with a single handle.
How to Perform Cable Bayesian Curl
- 1Attach a straight bar to the low pulley of a cable machine and select a weight that challenges you for 8-12 reps.
- 2Stand facing away from the machine with your back to it, feet shoulder-width apart, knees slightly bent.
- 3Grasp the bar with an underhand grip (palms up), hands shoulder-width apart, and step forward to create tension in the cable—your arms should be fully extended behind you.
- 4Position your elbows tucked to your sides, pointing back toward the machine, with shoulders pulled back and chest up.
- 5Inhale, then exhale as you curl the bar toward your shoulders by flexing your elbows, keeping them fixed and squeezing your biceps at the top.
- 6Pause briefly at the top (peak contraction), then inhale as you slowly extend your arms back to the starting position, resisting the cable tension.
- 7Repeat for desired reps, then switch arms if performing unilaterally.
- 8Key form tips: Keep elbows pinned to your sides throughout—do not let them flare out. Avoid swinging your body or using momentum; focus on biceps isolation. Maintain a neutral spine and controlled tempo to prevent lower back strain. Common mistake: Incomplete extension at the bottom, which reduces range of motion.