30 Seconds SummaryBayesian curls: the best biceps builder
- Bayesian curls are a specific type of cable biceps curl where you face away from the cable station, bending forward on the curl up and leaning back during the curl down to maximize muscle stretch and contraction.
- This exercise offers optimal bicep muscle growth by maintaining high mechanical tension, especially targeting long muscle lengths which can triple growth compared to focusing on short muscle lengths.
- Bayesian curls emphasize both active and passive tension in the biceps, crucial for muscle hypertrophy, aided by the mechanosensor properties of the titin muscle filament during stretches.
- Unlike traditional dumbbell and barbell curls, Bayesian curls ensure resistance throughout the movement, even in the extended arm position where other exercises falter.
- The technique involves specific body and arm positioning to maintain effective tension: keeping elbows at the sides, stepping forward or backward depending on resistance needed, and potentially leaning forward at the top of the curl for better contraction.
- Common errors include treating it as a strength-focused exercise rather than focusing on form and full range of movement, allowing the weight or cable to improperly position the arm, and reducing the effectiveness of resistance.
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Menno Henselmans
