How to perform the Bayesian Cable Curl
- 1Attach a D-handle to the low pulley of a cable machine. Stand facing away from the cable stack and grip the handle with one hand, palm facing up.
- 2Step forward with the opposite foot into a staggered stance. Allow your working arm to hang behind your torso with the shoulder slightly extended — this is the start position.
- 3Keeping your elbow stationary, curl the handle forward and upward toward your shoulder while your body remains upright.
- 4Squeeze the biceps hard at the top when your forearm is vertical.
- 5Lower the handle slowly back to the starting position, allowing your shoulder to extend slightly to keep the cable under tension through the full range of motion.
Coach tips
- The behind-body position is what makes this curl special — shoulder extension places the long head of the biceps under constant cable tension even at the very bottom of the rep, eliminating the dead zone you get with barbell curls.
- Keep your elbow fixed in space — only your forearm moves. Use your free hand to hold the rack or cable column for balance.
- Lean slightly forward at the top of the rep to increase peak biceps contraction.
- Perform this exercise unilaterally — complete all reps on one arm before switching.
- Use a slow eccentric (2-3 seconds back to start) to maintain tension through the stretched position.
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Train biceps smarter
One rep, one set. Hypro turns the Bayesian Cable Curl into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Bayesian Cable Curl weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much biceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Bayesian Cable Curl fits right into proven hypertrophy and strength templates.
For optimal biceps hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
