Exercise guide
Dumbbell Preacher Curl Turned Torso
- Intermediate
- Isolation
- Rep-based
- Upper arms
This variation targets the short head of the biceps by rotating the torso, which alters the shoulder angle and increases the peak contraction. It provides superior isolation and stability compared to a standard standing curl.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position yourself at a preacher bench and place your working arm over the pad with the armpit snug against the top edge.
- Rotate your torso approximately 45 degrees away from the bench (e.g., if using your right arm, turn your chest toward the left).
- Hold a dumbbell in your working hand with a firm supinated (palms up) grip.
- Plant your feet firmly on the floor to create a stable base for the unilateral movement.
How to do it
- Inhale and slowly lower the dumbbell until your arm is fully extended, maintaining a slight bend in the elbow to keep tension on the muscle.
- Exhale and curl the weight toward your shoulder by contracting the biceps, ensuring your upper arm remains glued to the pad.
- Squeeze the biceps forcefully at the top of the movement for a one-second peak contraction.
- Lower the weight back to the starting position using a controlled 3-second eccentric tempo.
Form checklist
- Keep the back of the upper arm in constant contact with the pad throughout the entire range of motion.
- Maintain the torso rotation; do not allow your chest to square up to the bench during the lift.
- Keep your wrist neutral and rigid to prevent the forearm from taking over the movement.
- Avoid shrugging the shoulder of the working arm toward your ear.
Pro tips
- Focus on driving your pinky finger toward your shoulder at the top of the curl to maximize biceps supination.
- Keep your non-working hand on the bench or your hip to ensure you aren't using momentum or body sway.
Make it harder
- Perform a 3-second isometric hold at the midpoint (90-degree angle) during the lowering phase of every rep.
- Utilize 'forced eccentrics' by using your free hand to help lift the weight, then lowering it as slowly as possible with the working arm.
Frequently asked
- What muscles does the dumbbell preacher curl turned torso work?
- The dumbbell preacher curl turned torso primarily targets the biceps.
- What equipment do you need for the dumbbell preacher curl turned torso?
- The dumbbell preacher curl turned torso uses dumbbell.
- Is the dumbbell preacher curl turned torso good for beginners?
- The dumbbell preacher curl turned torso is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.