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Bayesian Cable Curl
A cable isolation movement targeting the biceps long head by placing the shoulder in extension. It creates constant tension throughout the rep to maximize hypertrophy.
About Exercise
Equipment
Crossover Cable Machine, Handle Cable Attachment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Forearms
4/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds • Focus on clearing metabolic waste.
How to Perform
Attach handles to the lowest pulleys of a cable crossover machine. Stand in the center facing away from the stack, holding a handle in each hand with arms extended behind you.
- Stagger your stance slightly for balance and lean your torso slightly forward.
- Curl both handles forward and up toward your shoulders while keeping elbows fixed behind your torso.
- Squeeze the biceps firmly at the peak of the contraction.
- Slowly lower the handles back to the starting position until arms are fully extended behind you.
Coaching Tips
Form Cues
- Elbows back
- Chest up
- Full stretch
- Squeeze at top
Breathing
Exhale as you curl the handles forward, and inhale as you extend your arms back.
Tempo
3-1-1
Range of Motion
Move from full elbow extension behind the body to full flexion near the shoulders.
Safety
Safety Notes
- Do not hyperextend the shoulder joint beyond comfort.
- Maintain a braced core to protect the lower back.
Spotting
Not recommended; reduce weight if form breaks down.
Common Mistakes
- Letting elbows drift forward
- Arching the lower back
- Using momentum to swing weights
- Shortening the range of motion
When to Avoid
- Acute shoulder impingement
- Bicep tendonitis
Flexibility Needed
- Shoulder extension
- Elbow extension
Build Up First
- Stable core bracing
- Basic curling mechanics
Also known as
Standing Dual Cable Curl, Behind The Back Cable Curl, Bilateral Bayesian Curl
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