Arms
Bayesian Curl
A cable-based bicep variation designed to maximize mechanical tension in the muscle's fully lengthened position.
How to perform.
Follow the sequence — setup is half the lift.
Set the pulley to the lowest position and attach a single D-handle.
Stand facing away from the cable machine and grasp the handle with one hand in an underhand grip.
Step forward until your arm is extended behind your torso and you feel a distinct stretch in the bicep.
Curl the handle toward your shoulder while keeping your elbow pinned slightly behind your midline.
Squeeze the bicep at the top of the movement without letting the elbow drift forward.
Lower the weight slowly under control until the arm is fully extended in the starting position.
Complete the set on one side before switching to the other arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbow to swing forward during the contraction
- Using momentum or leaning the torso forward to move the weight
- Shortening the range of motion by not fully extending at the bottom
- Gripping the handle too tightly which can overtax the forearms
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.