Muscles Worked
Learn more in the Biceps training guide →
Primary
Biceps
Secondary
Brachialis
Highlighted muscles
How To Perform
- 1 Set the cable at the lowest position. Stand with back to the machine.
- 2 Grip the handle with one hand, elbow behind the hip line.
- 3 Curl forward and up to full contraction.
- 4 Return to the stretched position behind the hip.
Form Cues
- ✓ The arm goes behind the body at the bottom — this is what makes this exercise special.
- ✓ Fully supinate at the top for maximum bicep peak contraction.
Common Mistakes
- ✗ Not positioning the arm behind the body.
- ✗ Elbow drifting forward and losing the stretch.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Bayesian Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Bayesian Curl? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Bayesian Curl should I do?
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for biceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Bayesian Curl target?
Bayesian Curl primarily targets the Biceps. Secondary muscles include Brachialis.
Is Bayesian Curl good for beginners?
Bayesian Curl is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Bayesian Curl, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.