Internally Rotated Dumbbell Preacher Curl

oec:internally-rotated-dumbbell-preacher-curl

A single-arm preacher curl variation where the torso is angled toward the working arm to emphasize elbow flexion with shoulder internal rotation.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Preacher Curl - Internally Rotated, Internal Rotation Preacher Curl, Single-Arm Internally Rotated Preacher Curl

How to do it

Adjust the preacher bench height so your underarm rests securely near the top of the pad while seated.
Hold a dumbbell in one hand with an underhand (supinated) grip.
Angle your torso slightly toward the working arm so the humerus is internally rotated relative to the torso, resting the back of the upper arm flush against the pad.

Begin with the arm extended down the pad, maintaining slight muscular tension at the bottom of the range without locking out into hyperextension.
Curl the dumbbell upward by flexing the elbow, keeping your upper arm firmly against the preacher pad.
Squeeze the bicep forcefully at the top of the curl without letting the elbow drift off the support.
Lower the dumbbell under control along the pad back to the starting position.

Exhale while curling the dumbbell up; inhale as you lower it back down.

Hyperextending the elbow violently at the bottom.: Stop just short of total passive lockout to keep active tension on the muscle and protect the elbow joint.
Lifting the elbow off the pad to assist the lift.: Keep the upper arm pinned flush against the preacher pad throughout the entire repetition.

Use moderate loads to avoid excessive strain on the distal biceps tendon in the fully extended position.

This record: CC-BY-SA-4.0.