Traditional dumbbell bicep curls are a tried and tested method of building biceps, but despite the ability of free weights to activate the target muscles, there are many reasons to consider cables when replacing or increasing your sleeve curl routine. In fact, Moritz Willen, a Swiss-born bodybuilder with a growing Instagram following, recently shared why Bayesian curls are now a part of his arm day.
“Unleash your biceps with this amazing workout!” Willen surprised in a recent Instagram post. Who is the big man? close to 100,000 IG followersincluding UFC legend Mark Coleman, who was born in Bern, Switzerland and now lives and works in Santa Barbara. arranges buildings daily and build your body at every opportunity.
What is the Bayesian Bicep Curl?
The mechanism of the Bayesian curl is similar to the traditional curl in that the idea is to pull the weight up with an overhand (underhand) grip, shifting the load toward your chest and activating the biceps in the process. However, where it differs is that instead of lifting weights by grabbing a dumbbell, you’re working with cables, providing a number of benefits that will help your biceps explode.
“Bayesian cable curls maintain tension in the biceps from start to finish,” Willen said. “The resistance of the cable means you’re working through the entire range of motion, not just at the peak. You don’t need a heavy weight, just enough to light up your arms.”
Do Bayesian Curls Build Bigger Arms Than Dumbbell Curls?
While both variations of the dumbbell curl and Bayesian curl primarily target the short and long heads of the biceps brachii, working the shoulders and arms secondarily, the use of cables means that the body doesn’t need to stabilize a free weight like a dumbbell. This means that more of your focus can be on building fuller biceps.
“Focus on the pull, controlled by intention, feel every inch of the pull,” Willen explains of the control that cables can provide. “Progressive overload happens naturally as you dial in form and push harder, building on that mind-muscle connection.”
How to do the Bayesian Curl version
- You start this exercise in front of the cable station.
- plant your front foot and lean forward when you curl with the opposite hand to the leading foot.
- Squeeze as you close, then lean back as you lower the weight and get the full length of your biceps.
Studies have shown that training the elbow flexors at longer muscle lengths during curls can produce greater increases in muscle strength and muscle thickness. Cables provide ample opportunity to perform such pull-ups, as the negative part of the lift follows the cable wire.
“Once you’ve connected, it’s time to chase the bigger numbers in the stack,” Willen said. “Increase resistance as your recovery allows, and watch your biceps turn into Swiss mountain peaks.”
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