Bayesian Curl

Anton YefanovUpdated September 6, 2026

The Bayesian curl turns your back to a low pulley and keeps the working elbow just behind your ribs for the whole set. With the shoulder in extension the biceps sits at a long muscle length while the cable pulls from behind, so tension never disappears at the bottom the way it does with a dumbbell. You step forward, lean slightly, and bend the elbow without letting it travel forward. A ten week trial that trained one arm this way and the other with preacher curls found similar biceps and brachialis growth, so treat it as a stretch biased option rather than a superior one.

How to do the Bayesian Curl

Set a single handle on the lowest pulley and select a light weight.
Face away from the stack and take the handle with your palm forward.
Step forward until the cable is taut and your working elbow sits behind your ribs.
Brace your abs and lean slightly forward in a split stance.
Bend the elbow to curl the handle toward your shoulder without letting the elbow move forward.
Lower under control back into the stretch, finish the set, then swap arms.

Muscles worked

Primary:: Biceps
Secondary:: Forearms

Why train it

Holds the biceps under load at a long muscle length where free weight curls go slack.
Constant cable tension across the whole range, including the bottom of the rep.
Unilateral loading exposes and evens out side to side differences.

Common mistakes

Not stepping far enough from the stack, so the arm never gets behind the body and the stretch is lost.
Letting the elbow drift forward, which turns the lift into an ordinary cable curl.
Loading too heavy, so the shoulder and torso swing the handle up instead of the biceps.
Standing square to the cable, which drags the wire across the wrist and cuts the range short.

Frequently asked questions

Why is it called the Bayesian curl?

It was named after Bayesian Bodybuilding, the coaching company of Menno Henselmans, who popularised it. It is a cable curl done facing away from the machine, with your arm behind your body, so your biceps are stretched at the start of each rep.

Does the Bayesian curl work the long head of the biceps?

Yes. With your arm behind your body, the long head of the biceps is in a stretched position. Research suggests training muscles at long lengths can help growth. It still works both heads of the biceps, just with more emphasis on the long head than a regular curl.

Bayesian curl vs incline curl: which is better?

Both put the biceps in a stretched position. The Bayesian curl uses a cable, which keeps the tension even through the whole curl. The incline dumbbell curl is hardest at the bottom and gets easier near the top. Use whichever equipment you have.

How should you set up the Bayesian curl?

Set the pulley at its lowest point, stand facing away from the machine, and take a step forward so the cable pulls your arm behind you. Keep your elbow still, and curl the handle forward and up. A split stance with one foot forward keeps you stable.

What muscles does the Bayesian Curl work?

The Bayesian Curl trains the biceps as the main target. Expect the forearms to take some of the load as well.

What equipment do I need for the Bayesian Curl?

The Bayesian Curl needs a cable machine. Nothing beyond that is required to run the movement the way it is described above.

Is the Bayesian Curl suitable for beginners?

With some training behind you. The Bayesian Curl is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.

Can I do the Bayesian Curl at home?

Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.

How many sets and reps of the Bayesian Curl should I do?

Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.

What are good alternatives to the Bayesian Curl?

Barbell Curl, Zottman Curl, and Kettlebell Curl train the same primary muscles as the Bayesian Curl. Pick whichever one suits the equipment in front of you.