Single-Arm Bayesian Cable Curl
The single-arm Bayesian curl trains the elbow flexors with a low pulley behind the body and the upper arm slightly behind the torso.
BICEPS · PULL
How it is executed
- Set a cable pulley to the lowest position and grab the handle with one hand, then step forward so your arm is pulled slightly behind your torso.
- Keep your upper arm fixed behind your body to stretch the biceps as you start.
- Curl the handle up toward your shoulder by flexing the elbow, squeezing the biceps hard at the top.
- Lower under control back to the deep stretch and repeat, keeping your elbow stationary throughout.
Common mistakes
- Moving the elbow forward: keep the upper arm stable.
- Twisting the torso: reduce load to stay facing forward.
- Stepping too far forward: move closer if the cable forces the shoulder.
Frequently asked questions
- How far back should the arm be?
- Enough to keep the cable taut without forcing the shoulder. More shoulder extension does not automatically make the rep better.
- How does it differ from an incline curl?
- Both place the arm behind the torso. The cable pulls toward the pulley while a dumbbell pulls downward, changing where the rep feels hardest.
- Why use one arm at a time?
- It lets you adjust position and load for each arm. Keep the same range on both sides before comparing weights.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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