Externally Rotated Preacher Curl Guide

Learn how to perform the externally rotated preacher curl to target the inner biceps head with this step-by-step strength guide.

How to Perform

  1. Sit at a preacher bench and adjust the seat height so your armpits rest comfortably at the top of the pad.
  2. Hold a dumbbell in one hand with an underhand grip and extend your arm over the pad.
  3. Rotate your shoulder and elbow outward so your forearm points toward your side rather than straight ahead.
  4. Lower the weight slowly until your arm is fully extended, maintaining the external rotation throughout the movement.
  5. Squeeze your biceps to curl the dumbbell toward your shoulder while keeping your elbow pinned to the pad.
  6. Pause at the top of the contraction for one second before lowering the weight under control.
  7. Complete the set on one side before switching to the opposite arm to ensure equal tension.

Common Mistakes

  • Allowing the elbow to slide inward during the lift
  • Shortening the range of motion by not fully extending the arm
  • Using momentum or swinging the torso to lift the weight
  • Failing to maintain the external angle of the wrist

Muscles Worked

Primary movers

  • Biceps

Stabilizers

  • Brachialis
  • Brachioradialis
  • Forearms

Related Guides

Biceps · Arms