Biceps
Bayesian Cable Curl
3 × 10–12 per side · Intermediate · Cable
How to do it
- Set a low pulley with a single handle behind you and grip it with one hand, stepping forward so your arm trails behind your body.
- Stand tall in a staggered stance, shoulder of the working arm relaxed down, feeling a stretch through the biceps at the start.
- Curl the handle forward and up without letting your elbow drift forward, squeezing the biceps hard at the top position.
- Lower the handle slowly back behind you into the full stretch, keeping constant cable tension throughout the entire range of motion.
Coach tip: The stretch position is the whole point, so do not step so far forward that your shoulder aches; a step or two is enough to load the biceps in its lengthened position.
About this exercise
The biceps flex the elbow and help stabilise the shoulder. Direct curl work builds arm size and the pulling strength that supports rows and chin-ups.
Primary muscles
Biceps brachii
Also working
Brachialis, forearm flexors
Common mistakes
- Swinging the hips to start every rep
- Letting the elbows drift forward at the top and losing tension
- Dropping the weight instead of lowering it under control
Form & safety — Keep your upper arm still and your wrist neutral. Full, controlled reps with less weight beat heavy half reps every time.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.