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Upper Arms · Dumbbell
Dumbbell Preacher Curl (Turned Torso)
Dumbbell Preacher Curl (Turned Torso) is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Dumbbell Preacher Curl (Turned Torso)
- Sit on a preacher bench and place your left arm on the padding, twisting your torso slightly to the right. Hold a dumbbell in your left hand with an underhand grip (palm facing up), allowing your arm to hang straight down.
- Engage your biceps and curl the dumbbell upward towards your shoulder by bending your elbow, keeping your upper arm stationary against the bench.
- Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
- Lower the dumbbell back to the starting position with control, fully extending your arm. Repeat for the desired number of repetitions.
Form tips
- Keep your upper arm pressed firmly against the preacher bench to isolate the biceps.
- Avoid using momentum; focus on a slow and controlled movement.
- Use a full range of motion for maximum muscle engagement.
Dumbbell Preacher Curl (Turned Torso) alternatives
More biceps exercises
Dumbbell Preacher Curl (Turned Torso) FAQ
What muscles does Dumbbell Preacher Curl (Turned Torso) work?
Dumbbell Preacher Curl (Turned Torso) mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Preacher Curl (Turned Torso)?
You need a dumbbell.
How many sets and reps of Dumbbell Preacher Curl (Turned Torso) should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Preacher Curl (Turned Torso) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Preacher Curl (Turned Torso) burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Preacher Curl (Turned Torso)?
Other exercises for the biceps include Barbell Preacher Curl, Cable Preacher Curl, Kettlebell Preacher Curl and Preacher Curl Ez Bar.
For developers
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