Arms
Preacher Curl - Externally Rotated
A focused variation designed to isolate the inner head of the biceps by altering the angle of the shoulder.
How to perform.
Follow the sequence — setup is half the lift.
Sit at a preacher bench and adjust the seat height so your armpits rest comfortably at the top of the pad.
Hold a dumbbell in one hand with an underhand grip and extend your arm over the pad.
Rotate your shoulder and elbow outward so your forearm points toward your side rather than straight ahead.
Lower the weight slowly until your arm is fully extended, maintaining the external rotation throughout the movement.
Squeeze your biceps to curl the dumbbell toward your shoulder while keeping your elbow pinned to the pad.
Pause at the top of the contraction for one second before lowering the weight under control.
Complete the set on one side before switching to the opposite arm to ensure equal tension.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.