Externally Rotated Dumbbell Preacher Curl
Torso turns away so the upper arm rests on the pad rotated outward at the shoulder.
- 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 away from the working arm so your upper arm lies on the pad angled outward, away from 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 external 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
Avoid locking out the elbow completely under heavy load to prevent hyperextension.
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 the side of your chest against the pad so the turn comes from the torso, not from pulling the shoulder back.
Details
- Base movement
- Biceps curl
- Arms
- One
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
