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Biceps

Bayesian Curl

The Bayesian Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: biceps (long head) 36%, biceps (short head) 26% and brachialis 18%.

Also known as: cable curl behind back

Level: IntermediateEquipment: CableSingle-joint (isolation)

How to do it

  1. Set both pulleys of a cable crossover at about hip height and clip a single handle on each.
  2. Grip one handle in each hand and step forward into a split stance, facing away from the machine.
  3. Let the cables pull your arms back until the upper arms sit slightly behind your torso, palms facing forward.
  4. Curl both handles up toward your shoulders, keeping the upper arms behind the body.
  5. Lower slowly until the arms are straight and stretched behind you.

Tips

  • Keep the upper arms fixed behind the torso: that stretched start is the reason to do this curl.
  • Step far enough forward that the weight never rests on the stack at the bottom.

Common mistakes

  • Letting the elbows swing forward as you curl.
  • Leaning forward so the arms end up beside the body instead of behind it.

Muscles worked by the Bayesian Curl

  • Biceps (long head) Primary36%
  • Biceps (short head) Primary26%
  • Brachialis Secondary18%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm behind the body the long head works from a stretch (Oliveira 2009). Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Bayesian Curl alternatives

Same equipment

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Bayesian Curl work?

Mainly the biceps (long head) and biceps (short head). The brachialis assist.

Is the Bayesian Curl good for beginners?

The Bayesian Curl is rated intermediate. If you are new, learn the EZ Bar Drag Curl first and build up from there.

What is a good alternative to the Bayesian Curl?

For example the Bayesian Curl (Cuff), Cable Curl Behind Back and Decline Dumbbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Bayesian Curl harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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