Face-Away/Bayesian Curl (Cable)
The Face-Away Cable Curl, often called the Bayesian Curl, is a bicep isolation exercise performed facing away from the cable stack. This variation places the arms behind the torso to maximize the stretch on the long head of the biceps for enhanced muscle growth.
This exercise emphasizes the lengthened position of the muscle, which creates significant mechanical tension and potential muscle damage beneficial for growth. The AI analyzes your recovery data, HRV, and previous performance metrics to ensure your volume is high enough to stimulate hypertrophy without overtraining your biceps tendons or compromising shoulder health.
Form Cues
- Step forward until your arms are slightly behind your torso to create tension
- Keep your elbows pinned stationary at your sides throughout the rep
- Squeeze your biceps hard as you curl the handles toward your shoulders
- Control the weight slowly on the way back down until arms are fully straight
- Keep your chest up and shoulders packed down away from your ears
- Don't let your elbows drift forward as you curl up
- Don't allow your shoulders to roll forward at the bottom of the movement
- Don't use momentum or swing your hips to move the weight
- Don't cut the range of motion short; fully extend the arm at the bottom
Common Mistakes
- Allowing elbows to travel forward
- Standing too close to the machine
- Rounding shoulders forward
- Using excessive momentum
- Stopping short of full extension
Muscles Worked
This exercise primarily targets the biceps brachii, with a specific emphasis on the long head due to the shoulder being in an extended position (behind the torso). It also engages the brachialis and brachioradialis in the forearms, while requiring stabilizer engagement from the front deltoids to maintain the arm position.
Primary
Secondary
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