Internally Rotated Dumbbell Preacher Curl
Torso turns toward the working arm with shoulder rotated inward.
- Level
- Intermediate
- Equipment
- Dumbbell, Preacher Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit at the preacher bench and set the seat so the top of the pad sits just under your armpit.
- Turn your torso toward the working arm so your upper arm lies on the pad angled inward, across the front of your body.
- Hold the dumbbell with your palm facing up and let the arm lengthen until the elbow is almost straight.
- Curl the weight up while keeping your palm facing up and the back of your upper arm on the pad.
- Squeeze the biceps at the top without letting the elbow lift or the shoulder roll forward.
- Lower slowly to the start, finish the set, then turn the other way and repeat with the other arm.
Common mistakes
- Squaring the body back to the pad, which removes the internal rotation.
- Lifting the elbow off the pad to swing the weight up.
- Twisting the wrist during the curl instead of keeping the palm facing up.
- Dropping the weight quickly and snapping the elbow straight at the bottom.
Safety
Do not lock out the elbow forcefully under heavy load to avoid joint strain.
Ensure the dumbbell does not slip from your grip while your arm is extended.
Tips
- Hold the same body angle for the whole set. Turning back to square partway through turns it into a regular preacher curl.
- Use a lighter dumbbell than for your standard preacher curl, because the rotated shoulder is a less familiar position.
- Keep your chest against the pad so the turn comes from the torso, not from shrugging the shoulder.
Details
- Base movement
- Biceps curl
- Arms
- One
- Hand orientation
- Supinated (palms up / toward you)
- Torso lean
- Leaning forward
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
