Bicep (also known as the Bicep Brachii) training is incredibly popular during the summer months. The time of year for showcasing your gains in tank tops. But outside of aesthetics, your biceps play a very important role in a wide array of exercises, all of which would benefit from training your arms all YEAR round.

Want to know one of the most effective bicep exercises? Enter the Bayesian Curl.

What is the Main Purpose of the Biceps?

The Bicep Brachii consists of two heads, spreading across three joints (two at the shoulder and one at the elbow). Its main functions are -

• Flexion of the arm around the elbow joint.

• Supination of the forearm - twisting the forearm so that the palm of your hand is facing forward if your arm was down by your side or up to the sky if your elbow was in a partially flexed position. A nice way to remember this is that supination of the forearm is like carrying a bowl of soup.

If you are looking to train your biceps effectively, these two main functions are a good place to start.

Bayesian Curl Step By Step

• Set a Cable Machine up so that the cable is at the lowest position possible, with a stirrup handle attachment.

• Pull the cable away from the machine with both arms.

• Face away from the cable with the handle in one hand, in a supinated position by your side.

• Keeping your elbow tight to your ribcage, flex at the elbow as far as you can, squeezing your bicep at the top for a brief pause.

• Slowly reverse the movement, controlling the weight on the way back to complete the rep.

• Start at 3 sets of 6-12 on each arm and progress with more sets as you get stronger.

Bayesian Curl Benefits

The Bayesian Curl utilises the constant tension of the cable machine to load the bicep in a lengthened position. The biceps can often get neglected during traditional resistance methods. This is great for improving hypertrophy, increasing the size and strength potential of your biceps.

Who is the Bayesian Curl Suitable For?

Bodybuilders - Bicep hypertrophy is a major part of physique-based competition and thus is a great addition to a bodybuilding training plan.

Powerlifters - Powerlifters often struggle with mobility at the arm, to the point at which they struggle with fully straightening the elbow, which can be problematic during mixed grip deadlifts. The load along the bicep length helps to improve the flexibility of the arm.

General Population - as mentioned, the bicep plays an important role in lots of functional activities and exercises, for example, carrying heavy furniture, or performing a pull up or chin up.

Whether you're a dedicated athlete or a regular gym goer, the Bayesian Curl is worth a try. Add it into your next session, starting light and build up from there, leaving just a few reps in the tank on each set so that you are working sufficiently hard, and you’ll start to feel the real benefits.

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Tags: Equipment > Cable Machines ; Exercise Type > Strength