Dumbbell Preacher Curl (Turned Torso)

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Sit on a preacher bench and place your left arm on the padding, twisting your torso slightly to the right. Hold a dumbbell in your left hand with an underhand grip (palm facing up), allowing your arm to hang straight down.
2. Engage your biceps and curl the dumbbell upward towards your shoulder by bending your elbow, keeping your upper arm stationary against the bench.
3. Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
4. Lower the dumbbell back to the starting position with control, fully extending your arm. Repeat for the desired number of repetitions.

Form tips

• Keep your upper arm pressed firmly against the preacher bench to isolate the biceps.
• Avoid using momentum; focus on a slow and controlled movement.
• Use a full range of motion for maximum muscle engagement.