Dumbbell Preacher Curl (Turned Torso)
Complete guide to Dumbbell Preacher Curl (Turned Torso). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head, Brachialis. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Dumbbell Preacher Curl (Turned Torso)
Grab a dumbbell and sit at a preacher bench, draping your upper arm over the pad.
Rotate your torso slightly toward your working arm and hold the dumbbell with an underhand grip.
Engage your abs and take a breath.
Curl the dumbbell up toward your shoulder, squeezing your bicep at the top and exhale.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |