Movement overview

The Bayesian Cable Curl (Face Away) is an isolation exercise targeting the biceps brachii. It involves using a cable machine with the pulley set at a low position. This exercise emphasizes the stretch and contraction of the biceps by maintaining tension throughout the movement, making it effective for hypertrophy.

Step-by-step cues

1. Set the cable pulley to a low position and attach a single handle.
2. Stand facing away from the cable machine, holding the handle with an underhand grip.
3. Step forward to create tension on the cable, positioning your arm slightly behind your body.
4. Keep your elbow fixed in place and curl the handle towards your shoulder by contracting your biceps.
5. Pause briefly at the top of the movement, ensuring maximum contraction.
6. Slowly lower the handle back to the starting position, maintaining control.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a slight bend in your knees for stability.
• Keep your core engaged to prevent swaying or arching of the back.
• Focus on keeping your elbow stationary to isolate the biceps effectively.
• Avoid using momentum; control both the lifting and lowering phases.
• Ensure a full range of motion by fully extending and contracting the biceps.
• Breath out as you curl up and inhale as you lower the weight.