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Bayesian Curl

A cable curl performed standing in front of the machine with the arm pulled slightly behind the body, maximizing the stretch.

Setup

Stand facing away from a low cable pulley. Step forward enough that your arm is pulled slightly behind your torso, gripping the handle.

Movement

Curl the handle up toward your shoulder. Keep your upper arm relatively stable, same general curling motion as a standard curl. Squeeze at the top. Peak contraction point of the movement.

Return

Lower with control back to the deep stretch position. This stretched starting position is the defining feature of the exercise — control it rather than letting the cable yank your arm back.

Common Mistake to Avoid

Standing too close to the machine, losing the stretch benefit. Step far enough forward that your arm is genuinely positioned behind your torso at the bottom.

Equipment Cable machine
Primary Muscles Biceps
Secondary Muscles Forearms

Why it matters

By standing facing away from a low cable pulley with your arm extended slightly behind your torso, this variation places the biceps under a deeper stretch at the start of the curl than almost any other variation, combined with the constant tension of a cable. It's a more technical setup best added once standard cable curls are comfortable.

How to do it

  1. Stand facing away from a low cable pulley. Step forward enough that your arm is pulled slightly behind your torso, gripping the handle.
  2. Curl the handle up toward your shoulder. Keep your upper arm relatively stable, same general curling motion as a standard curl.
  3. Squeeze at the top. Peak contraction point of the movement.
  4. Lower with control back to the deep stretch position. This stretched starting position is the defining feature of the exercise — control it rather than letting the cable yank your arm back.

Common mistakes

  • Standing too close to the machine, losing the stretch benefit. Step far enough forward that your arm is genuinely positioned behind your torso at the bottom.
  • Using too much weight for the deep stretch position. This variation places more demand on the bicep tendon at the bottom — use lighter weight than a standard cable curl.
  • Letting the torso rotate to assist the curl. Keep your torso stable, isolating the movement to your arm.
  • Rushing through the stretched position. The deep stretch is the entire point of this variation — don't skip through it quickly.

Sets & reps by level

Beginner

Not typically recommended — master standard cable curls first.

Intermediate

3 sets of 8–10 reps with light weight, learning the stretched position.

Advanced

3–4 sets of 8–10 reps at a moderate weight, controlled throughout.

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