Cable Seated Bayesian Curl

Setup:

• Adjust the cable machine so that the pulley is at the lowest setting.

• Attach a single handle to the cable.

Positioning:

• Sit on the bench or seat, keeping your back straight and feet flat on the ground.

• Select an appropriate weight that you can lift comfortably.

• Grip the handle with your right hand, ensuring your palm is facing forward and your elbow is close to your torso.

Starting Position:

• Allow the handle to rest at your side, with your arm fully extended.

• Keep your left arm resting comfortably on your knee or thigh.

Movement:

• Exhale as you curl the handle up towards your shoulder by flexing your elbow.

• Keep your upper arm stationary; only your forearm should move.

• Hold the contraction at the top for a brief moment.

Return Motion:

• Inhale as you slowly lower the handle back to the starting position, fully extending your arm.

• Maintain control throughout the movement to avoid using momentum.

Repetitions:

• Perform 10 to 15 repetitions with your right arm.

• Switch to your left arm and repeat the exercise.

Tips:

• Keep your core engaged to maintain stability.

• Avoid swinging your body or using your back to lift the weight.

• Focus on a smooth and controlled motion throughout each repetition.