Two-Arm Bayesian Cable Curl

Bayesian curl with both arms at once: the biceps works stretched with the arms behind the body.

• Isolation
• Cable
• Intermediate

How to do it

• Facing away from two low cable stations with the arms behind the body and the elbows fixed
• Curl without letting the elbow drift forward and squeeze at the top
• Lower under control until you feel the biceps stretch

Sets, reps and tempo

Ranges: 10–15 per arm · 0–1 RIR

Tempo: Lift for 1 s, lower for 2–3 s chasing the stretch

Common mistakes

• Swinging your trunk to come up
• Letting the elbows drift forward and losing the stretch

Muscles worked

Primary

• Biceps

Alternatives

• Bayesian Cable Curl (arm behind body)
• Cable Biceps Curl
• Incline Dumbbell Curl
• Spider Curl