Who Should Do?
Lifters Who Have Hit A Biceps Plateau
When it comes to overcoming a biceps muscle growth plateau, the Bayesian curl is one of your best options.
This is because it’s one of the few exercises that places tension on the biceps in their most extended position. This change is what helps the Bayesian curl outperform other bicep curl variations that start with a flexed elbow position.
Individuals With Upper Arm Muscular Imbalances
The Bayesian curl is a unilateral exercise, meaning that it targets one side of the body at a time. An example of this would be lifting one arm or one leg.
It’s recommended to include one unilateral exercise per workout, as they can be used to prevent muscular imbalances. Muscular imbalances can occur during bilateral movements, as one side of the body overcompensates for weakness on the other.
General Fitness Enthusiasts
Strong biceps can benefit anyone who values strength and athletic performance since they are used in a number of movements.
You may want to increase your performance of compound movements, and overhand sports, or ensure functional movement as you age. Either way, strengthening your biceps can help.
Who Should Not Do?
People With Poor Shoulder Mobility
Anyone dealing with poor shoulder mobility will generally be better suited using a dumbbell or traditional bicep curl variation.
This is because the Bayesian curl’s behind-the-body starting arm position demands a good range of motion through the shoulder. Poor shoulder mobility can lead to poor form or more strain being placed on the shoulder joint, thus increasing injury risk.
Individuals With Elbow Strains
The elbow is one of the most complex joints in the human body, with connections being made between three bones. Because of this, it is prone to injuries, like strains or tears.
If someone has a pre-existing elbow injury, the extended arm position during the Bayesian curl won’t be a good fit for them. Instead, they can perform peak bicep exercises, like the concentration curl, which positions the elbow against the knee for support.
Beginners
Adequate muscle control during the Bayesian curl requires a decent amount of pre-existing muscle strength. Understanding proper body mechanics and posture is also important to prevent injury.
For this reason, beginners should focus on using more simple curl variations to build strength before attempting the Bayesian curl. Or they can ask for professional guidance to help them get started.
Benefits Of The Bayesian Curl
Better Mind-Muscle Connection
Mind-muscle connections refer to the mental focus you place on a specific muscle during a movement to ensure maximal performance. It is a phenomenon that has been clinically proven to improve muscle activation, especially when performed at 60% of 1RM.
The Bayesian curl is thought to be particularly useful for improving the mind-muscle connection. This is because more focus is required during the exercise since it starts with the biceps in a stretched position.
Improved Strength
The starting position of the Bayesian curl makes all the difference in maximizing the strength-building potential of the biceps.
It increases the biceps’ time under tension, which is clinically proven to improve muscle size and strength. Additionally, the extended position of the Bayesian curl allows for a fuller range of motion. This engages the biceps to build strength across the entire muscle.
Increased Size
In one 5-week study, extended arm bicep curls like the Bayesian curl increased bicep thickness by 8.9%.
This is over twice as much as the flexed arm bicep variations, such as traditional dumbbell biceps curls. These were reported as providing only a 3.4% increase in muscle thickness.
Therefore, anyone wanting to increase their bicep size can benefit from regularly including this curl variation in their upper-body workouts.
Frequently Asked Questions
To set up a Bayesian curl, attach a handle to the low pulley of a cable machine. Stand facing away from the machine with a split stance, holding the handle with your arm extended behind you. Now, you’re ready.
Bayesian curls target the entire biceps brachii muscle group, particularly the long head which is responsible for powering the lift. However, they also engage the brachialis and brachioradialis, located in the upper arm, along with the forearm muscles.
When performed correctly, Bayesian curls have the potential to outperform traditional free-weight or cable bicep curls. This is because of the tension placed on the biceps muscles when they are in their most lengthened state.
While progressive overload is an important factor in muscle growth, time under tension takes precedence with the Bayesian curl. Instead of only focusing on lifting heavier, focus on getting the maximum tension possible through the widest range of motion.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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