Bayesian Curl

oec:bayesian-curl

A cable biceps curl performed facing away from a low pulley with the shoulder extended to place the long head of the biceps in a stretched position.

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Also called: Behind-the-Back Cable Curl, Face-Away Cable Curl, Cable Behind-the-Back Curl

How to do it

Set a cable pulley to the lowest position and attach a single D-handle.
Grasp the handle with a supinated grip and face directly away from the machine.
Take a step forward into a staggered stance until the cable is taut and your working arm is pulled behind your torso into shoulder extension.

Keep your upper arm stationary behind your torso to maintain a stretch across the biceps.
Curl the handle forward and upward by flexing at the elbow until peak contraction is achieved.
Squeeze the biceps at the top for a brief moment.
Lower the weight with control, resisting the cable as your arm extends fully back into the stretched starting position.

Exhale as you curl the weight forward; inhale as you lower it with control into the stretch.

Drifting the elbow forward during the curl: Keep the upper arm anchored behind your torso to maintain shoulder extension and focus tension on the long head of the biceps.
Using torso momentum or leaning forward: Brace your core and maintain an upright, stable staggered stance throughout the repetition.

Avoid letting the cable aggressively jerk your arm back into hyperextension at the bottom of the movement.

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