Beginner exercise
Bayesian Curl
Also called Behind-The-Back Cable Curl, Cable Bicep Curl, Cable Curl, Low-Pulley Dual Cable Curl, Two-Arm Bayesian Cable Curl
Technique
How to perform Bayesian Curl
- Attach single-handle grips to the lowest pulleys on both sides of a cable crossover station.
- Stand centered between the stacks, facing away from the machine, feet hip-width apart, and grasp the left handle with your left hand and the right handle with your right hand using a supinated (palms-up) grip.
- Step forward just enough to keep the cables taut with your arms hanging slightly out to your sides and behind you. Draw your shoulders down and back, brace your core, and keep your elbows fixed. This is your starting position.
- Exhale as you curl both handles upward in a smooth arc toward your shoulders, maintaining your elbows’ position and focusing on contracting your biceps rather than swinging your upper arms.
- Pause briefly at the top, squeezing your biceps hardl.
- Inhale as you extend your elbows under control, allowing the handles to travel back to the starting position without letting the weight stacks touch so constant tension remains on the muscles.
- Repeat for the prescribed repetitions, keeping your torso tall and movement tempo slow and consistent throughout the set.
GymDaze demonstration
Watch Bayesian Curl
Programming relevance
Muscles involved
Primary targets: Biceps Brachii Short Head, Biceps Brachii Long Head.
MuscleScoreRole