Bayesian Cable Curl (arm behind body)

With your arm behind your body the long head of the biceps is heavily stretched under load: a great stimulus in the lengthened position.

• Isolation
• Cable
• Intermediate

How to do it

• Stand a step in front of the low pulley, arm behind you
• Curl up without letting your elbow drift forward, squeeze at the top
• Let your biceps stretch at the bottom with your arm behind you

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

• Letting your elbow drift forward and losing the stretch
• Rotating your torso
• Losing tension at the bottom

Muscles worked

Primary

• Biceps

Alternatives

• Cable Biceps Curl
• Incline Dumbbell Curl
• Spider Curl