Bayesian Cable Curl
Bayesian Cable Curl is a isolation elbow flexion exercise for the biceps & forearms. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Standing One-Arm Cable Curl · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set the pulley height before selecting the load.
- 2Stand or sit far enough away to keep cable tension at both ends of the repetition.
- 3Position the upper arms so the elbows can remain still and the biceps begin lengthened.
- 4Choose a handle and wrist angle that allow a full curl without bending the wrist.
How to perform it
- 1Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
- 2Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
- 3Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
- 4Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions.
- 6Switch arms while performing this exercise.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
- •Keep the cable aligned with the moving limb from start to finish
- •Upper arms stay quiet
- •Lead with the little-finger side for supinated curls
- •Lower slowly
Common mistakes
- •Swinging the hips
- •Letting elbows drift excessively
- •Bending the wrists to finish the rep
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.