Arms
Preacher Curl - Internally Rotated
A specialized preacher curl variation designed to shift the load onto the long head of the biceps.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the preacher bench and position your arm over the pad so your armpit is snugly against the top edge.
Hold a dumbbell in one hand and rotate your shoulder slightly inward so that your palm faces more toward your body than the ceiling.
Lower the dumbbell slowly until your arm is fully extended and you feel a deep stretch in the biceps.
Contract your biceps to curl the weight upward while keeping the back of your arm pressed firmly against the pad.
Stop the curl at the top before your forearm reaches a vertical position to maintain constant tension on the muscle.
Pause for a brief second at the peak contraction before beginning the next controlled descent.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbow to lift off the preacher pad during the concentric phase.
- Using momentum or swinging the torso to help lift the weight.
- Rotating the wrist back to a standard supinated grip mid-rep.
- Shortening the range of motion by not fully extending at the bottom.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.