A single-arm cable curl performed a step in front of a low pulley so the working arm stays behind your torso for the whole set. That behind-the-body position keeps the shoulder extended, which lengthens the long head of the biceps and loads it hardest in the stretched position — the part of the range a standing dumbbell curl barely challenges. The cable also holds tension at the bottom instead of letting it fall away, so it works well as a second biceps movement after heavy barbell or EZ-bar curls, or as a finisher where the stretch matters more than the load.
How to do the Bayesian Curl#
- Set a cable pulley to its lowest position and attach a single-handle grip.
- Take the handle in one hand with an underhand grip and step forward one to two feet so the cable pulls your arm behind your torso.
- Stagger your stance with the opposite foot forward, brace your core, and let the working arm hang back with the shoulder slightly extended.
- Keep your upper arm fixed behind your body and curl the handle toward your shoulder by bending only at the elbow.
- Squeeze the biceps at the top without letting the elbow drift forward.
- Lower under control until the arm is fully straight and you feel a strong stretch in the biceps.
- Complete all reps on one side, then switch arms.
Muscles worked#
Common mistakes#
- Standing too close to the pulley, which removes the stretch that makes the exercise work.
- Letting the elbow travel forward so the movement becomes an ordinary cable curl.
- Cutting the bottom of the range short instead of letting the arm straighten fully.
- Leaning back or twisting the torso to move a heavier stack.
