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§ L · Exercises · BicepsUpdated 6/2026

Bayesian Curl

Builds the biceps through a full range with constant cable tension. Stronger biceps help in pulling exercises and improve arm strength.

Muscle group
Biceps
Equipment
Cable
Exercise type
Isolation
Technique
Basic technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Biceps
Supporting muscles
Forearm

How to perform

§ 02 · Steps
  1. 01

    Stand facing away from the cable machine and grasp the handle with one hand so the cable comes from behind you at an angle and your upper arm stays slightly behind your torso.

  2. 02

    Take a step forward and lean slightly forward, brace your core, and keep your shoulder down with your shoulder blade pulled slightly back.

  3. 03

    Curl the handle toward your shoulder by bending your elbow, keeping your elbow fixed behind your torso without moving your upper arm.

  4. 04

    Pause at the top and squeeze your biceps.

  5. 05

    Lower the handle slowly until your arm is almost straight, maintaining constant cable tension and the same upper arm position.

Beginner's guide

§ 03 · Guide
What it works

Builds the biceps through a full range with constant cable tension. Stronger biceps help in pulling exercises and improve arm strength.

What it should feel like

You should feel it in your biceps, especially in the stretch and the squeeze. It should not be felt mainly in your shoulder or wrist.

Most common mistake

A common mistake is swinging the upper arm or twisting your torso. Keep your elbow fixed slightly behind your body and lower the weight under control.

How to get started at the gym

§ 04 · SisuLift

Bayesian Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your wrist neutral and avoid moving your upper arm so the work stays on your biceps. Adjust the load so you can perform a slow lowering phase without rotating your torso.

The Bayesian Curl effectively loads the biceps in the stretched position as the cable pulls your arm backward.

More exercises: Biceps

§ 06 · Same muscles

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