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Seated Bayesian Cable Curl
A seated isolation movement using dual cables behind the torso to target the biceps long head. The bench provides stability to eliminate momentum while emphasizing the stretched position.
About Exercise
Equipment
Crossover Cable Machine, Handle Cable Attachment, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Forearms
4/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds • Allow bicep tension to dissipate before next set.
How to Perform
Place an incline bench (set to 60-75 degrees) slightly forward of a cable crossover machine. Sit facing away from the machine, holding a low-pulley handle in each hand with arms extended behind your torso.
- Sit back against the bench with feet flat on the floor.
- Allow your arms to fully extend behind you to feel a stretch in the biceps.
- Curl the handles forward and up toward your shoulders while keeping elbows pinned back.
- Squeeze hard at the top, then slowly lower the handles back to the starting position.
- Maintain the stretch at the bottom without letting your shoulders roll forward.
Coaching Tips
Form Cues
- Elbows back
- Chest up
- Full stretch
- No swinging
Breathing
Exhale as you curl the weight up; inhale as you lower back to the stretched position.
Tempo
3-1-1
Range of Motion
Full extension behind the torso to full flexion near the shoulders.
Safety
Safety Notes
- Stop if you feel sharp pain in the front of the shoulder.
- Do not overextend the shoulder joint beyond your natural mobility.
Spotting
Not recommended; use safeties or drop the weight if necessary.
Common Mistakes
- Shoulders rolling forward
- Lifting elbows forward during curl
- Using momentum
- Not fully extending arm
When to Avoid
- Acute shoulder impingement
- Bicep tendonitis
Flexibility Needed
- Shoulder extension
- Elbow extension
Build Up First
- Seated dumbbell curl competency
Also known as
Seated Dual Cable Curl, Seated Face Away Cable Curl, Seated Behind The Back Curl, Incline Bayesian Curl
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