The Bayesian cable curl is performed facing away from a low cable with the working arm held behind the body at the start. This puts the biceps in a deep stretch at the bottom of the rep, and the cable keeps tension on the muscle through the whole range, including the stretched position where free weights go slack.
Be one of the first to rate this exercise
How effective is this exercise for you?
3
Sets
12
Reps
Cable
Equipment
5.20
Cal/min
🎯 Muscles Worked
🎯
Primary
Biceps
📋 How To Perform Bayesian Cable Curl
1
Stand facing away from a low cable pulley, arm extended behind your body.
2
This stretched starting position loads the bicep at its longest length.
3
Curl the handle up and forward toward your shoulder.
4
Squeeze hard at the top, then return slowly to the stretched position.
5
Keep your elbow pinned behind your torso throughout the movement.
💡 Benefits of Bayesian Cable Curl
Trains the long head of the biceps in a lengthened position, a range that research suggests is particularly effective for muscle growth. Constant cable tension also means the muscle never gets a rest during the set.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 15 reps per arm as the last biceps exercise of the session. Use a D-handle at the lowest pulley, and take a big step forward so the arm stays behind the torso.
⚠️ Common Mistakes to Avoid
Standing too upright so the stretch at the bottom is lost
Letting the shoulder roll forward at the top of the curl
Rushing through reps without controlling the stretched position
✅ Pro Tips
Step forward until the cable pulls the arm behind the body at the start
Keep the elbow slightly behind the torso for the whole set and curl smoothly
🛡️ Safety Notes
The deep stretch can irritate the front of the shoulder or the biceps tendon. Start light and stop if you feel sharp pain at the front of the shoulder.
🔁 Progressions & Regressions
Make it hardera two-second pause in the stretch with a slow four-second lowering.
Make it easierstandard cable curl facing the stack.
The stretched start position loads the long head of the biceps hard from the first inch, and the cable keeps tension constant, both of which are known to be effective for muscle growth.
Do I need a special handle?
A single D-handle is best, though a rope or ankle strap held in the hand also works if that feels more comfortable.
Want a Full Plan Built Around This?
Get a personalised training program from a real coach — not a generic template.
