Cable Bayesian Curl
Isolate and sculpt! Cable Single-Arm Bicep Curl Version III targets each bicep for balanced strength and definition.
The Cable Bayesian Curl mainly works the biceps, with help from the forearms and triceps. You'll need: cable machine, single handle attachment and weight plates.
Required Equipment
Cable Bayesian Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Forearm Flexor (brachioradialis); Triceps (triceps brachii)
Cable Bayesian Curl Variations and Alternatives
How to do the Cable Bayesian Curl
Cable Unilateral Bicep Curl Instructions
Positioning:
Attach the Handle: Set a handle on the low pulley of the cable machine. Adjust the weight to a manageable level.
Stand Properly: Stand facing away from the cable machine, ensuring the pulley is at ankle level.
Grab the Handle: Use your right hand to grab the handle. Keep your left arm relaxed at your side.
Movement:
Initial Position: Stand upright with your feet shoulder-width apart. Allow your right arm to hang down by your side with a slight bend in your elbow.
Curl the Cable: Slowly curl the handle upward towards your shoulder, keeping your elbow close to your body. Maintain a controlled motion without swinging your arm.
Squeeze at the Top: When the handle reaches shoulder height, pause for a moment and squeeze your bicep for better engagement.
Lower the Weight: Gradually lower the handle back to the starting position, ensuring you maintain tension in your bicep throughout the movement.
Repeat: Perform 10-15 repetitions on one arm, then switch to the left arm and repeat the exercise.
Tips:
Keep your core engaged to support your posture.
Avoid using momentum; focus on controlled movement to maximize muscle engagement.
Breathe out as you curl the weight up and inhale as you lower it down.
Cable Bayesian Curl FAQs
What muscles does the Cable Bayesian Curl work?
The Cable Bayesian Curl mainly works the biceps, with help from the forearms and triceps. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Cable Bayesian Curl?
Cable machine, single handle attachment and weight plates.
What workout day should the Cable Bayesian Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Bayesian Curl variations and alternatives?
Similar exercises include the Cable Across-Body Hammer Curl, Cable Incline Inner Bicep Curl, Cable Seated Single-Arm Bicep Curl and Cable Seated Bayesian Curl.
Training calculators
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