Bayesian Cable Curl
Reviewed by Bryan Cortez, MS
Keep the shoulder gently behind the torso and make the elbow do the curling.
Demonstration
Demonstration production queue
The written coaching card is ready. The owned video is next.
Physique Skool is filming one canonical demonstration per exercise. Until this movement is published, use the setup, execution, common errors, programming, and substitutions below.
Browse Physique Skool on YouTubeHow to do it
Setup
- Set a single pulley at the lowest position
- Face away and take the handle with a supinated grip
- Step forward until the cable is taut with the arm slightly behind the torso
- Brace the trunk and keep the shoulder relaxed rather than cranked backward
Execution
- Flex the elbow while the upper arm stays behind the torso
- Bring the forearm toward the upper arm without driving the elbow forward
- Squeeze briefly at the top
- Return until the elbow is straight and the cable remains controlled
Common Errors
- Taking an oversized step forward
- Extending the shoulder farther on every rep
- Rotating the torso
- Letting the cable snap the elbow straight
Cues That Work
- Arm stays behind; curl at the elbow; own the straight-arm return
No-Fly Zone
Avoid forcing the shoulder far behind the torso, letting the elbow drift forward to finish, or using torso rotation to move the stack.
Programming
Sequence priority
Flexible
The precise unilateral setup works best after compound pulls, when a moderate load can be controlled without rushing station changes or body position.
Progression
Model — Double
Fallback model — Double
Freeze pulley height, step distance, upper-arm position, and range; reach the top of the range before adding the smallest cable load.
Best program fit
Pull
Load increments
If it hurts
Pain is information, not a challenge to push through. Stop the set if pain is sharp, worsening, or changes how you move. These are exercise-selection options, not medical diagnosis or rehabilitation advice.
Work down this list in order. Stop at the first change that removes the pain.
Step 1
Setup tweaks
Move closer to the stack and reduce load until the shoulder can stay comfortable and still.
Step 2
ROM / tempo / bias
Use a two-second return or a brief lengthened-position pause before adding load.
Step 3
Implement swap
Incline dumbbell curl, standard cable curl, or preacher curl.
Substitutions
Approved fallback
Incline dumbbell curl, standard cable curl, or preacher curl.
The Evidence
This is a distinct shoulder-extended cable setup, not proof that long-length loading or this exact curl is universally superior. Shoulder comfort and cable geometry are decisive fit checks.
SFR — 4.5
Put the exercise inside a system.
Get the companion workbook, trackers, program files, and community support.