Bayesian Curls: The Smartest Bicep Exercise You’re Not Doing (Yet)
If you've been scrolling through TikTok or watching cutting-edge training videos lately, you've probably heard about Bayesian curls—the bicep exercise that's fast becoming a staple in smarter strength programs. Known for their unique cable setup and intense stretch on the biceps, Bayesian curls are more than just a trend—they’re a biomechanics-backed movement designed to supercharge your arm gains.
In this article, we’ll explore:
- What Bayesian curls are and where they came from
- Why they’re generating hype among lifters
- The science behind their effectiveness
- How they compare to traditional bicep exercises
- How to program them in your fitness app or gym log
What Are Bayesian Curls?
Bayesian curls are a cable bicep curl variation where you perform the movement with your arm extended behind your torso, facing away from a low cable pulley. The position places the long head of your biceps under a deep stretch and keeps tension on the muscle through the entire range of motion.
Key Feature: Unlike standard curls, your elbow stays behind your body, activating the biceps differently—especially the long head.
The name "Bayesian curl" was coined (with a bit of humor) by biomechanics coach Kassem Hanson from N1 Training, based on the idea of applying intelligent, evidence-based logic (Bayesian thinking) to exercise selection.
Why Are Bayesian Curls So Popular Right Now?
Here’s why this exercise has gone from obscure to essential in strength training circles:
1. Biomechanics Are In
As lifters get smarter about how muscles work, they’re looking for exercises that optimize tension and alignment. Bayesian curls tick all the boxes.
2. Easy to Perform in Modern Gyms
Most gyms now have adjustable cable systems, which makes Bayesian curls accessible to anyone with basic equipment.
3. They Target the Long Head for More Bicep Peak
The long head of the biceps gives your arms that desirable “peak.” Since this head is best trained when stretched behind the body, Bayesian curls are ideal for aesthetics.
4. Social Media-Friendly
It’s a visually interesting movement. Combine a novel setup with great arm pumps, and it’s perfect content for Instagram or TikTok.
How Bayesian Curls Work (Simple Muscle Science)
Let’s break it down in practical terms.
Your Biceps Have Two Heads
- Short Head: Inner bicep, more engaged when your arm is in front
- Long Head: Outer bicep, more active when the arm is behind the body
Traditional curls don’t effectively stretch the long head. But Bayesian curls start with the arm extended back, forcing the long head into a deep loaded stretch. This maximizes activation via the length-tension principle—a cornerstone concept in hypertrophy training.
Long head training = better bicep peak
More stretch under load = greater muscle fiber recruitment
How to Do Bayesian Curls (Step-by-Step)
Setup
- Use a low cable pulley with a single handle
- Stand facing away from the cable, one arm working at a time
- Step forward to create backward tension on the arm
Execution
- Start with your working arm extended behind you, palm facing up
- Curl forward slowly while keeping your elbow in place behind you
- Squeeze at the top without letting your shoulder roll forward
- Lower slowly—focus on the eccentric (lowering) phase
Programming Bayesian Curls Into Your Routine
This isn’t a max-strength movement. You’ll get the best results from controlled reps, lighter weights, and high-quality contractions.
Recommended Programming
- Sets: 3–4
- Reps: 10–15
- Tempo: 2–1–4 (up-squeeze-down)
- Placement: Toward the end of your arm day or pull day
Why You Should Log Bayesian Curls in Your Fitness App
Using a Arrow already? Make sure to include Bayesian curls in your log.
Benefits
- Track arm angle-based isolation exercises
- Add variety to your exercise log
- Identify gaps in long head training
- Create smarter programs with your Workout Logger
If you’re using a bodybuilding, building strength, or lifting for fun, this exercise should be on your radar.
Final Take: Are Bayesian Curls Worth It?
Yes. if you care about smart programming and bicep development. Bayesian curls aren’t a gimmick. They’re a biomechanically sound exercise that fills a crucial gap in most arm routines. If you want complete bicep development, especially the long head and peak, this move belongs in your training diary.
Smart programming plus targeted tension equals better muscle growth.
Try Bayesian Curls with Arrow
Arrow makes it easy to program and track movements like Bayesian curls with precision. Whether you're aiming to build bicep peaks, fix weak points, or follow a biomechanically optimized routine, Arrow’s clean workout logging and customizable progress tools help you stay on target. Download Arrow today and level up your training.
