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Dumbbell Preacher Curl (Turned Torso)

Dumbbell Preacher Curl (Turned Torso)

The Dumbbell Preacher Curl (Turned Torso) is an excellent exercise that targets the biceps muscles and also engages the muscles of the core and lower back. This variation of the traditional preacher curl adds an element of rotation to the movement, making it a more dynamic exercise that activates multiple muscle groups simultaneously. To perform the Dumbbell Preacher Curl (Turned Torso), you'll need a preacher curl bench and a pair of dumbbells. Start by sitting on the bench with your chest against the pad and your feet firmly planted on the ground. Grasp the dumbbells with an underhand grip, allowing your arms to fully extend toward the floor. As you initiate the movement, begin to curl the dumbbells upwards while also rotating your torso towards the side you are curling. This rotation should be controlled and fluid, engaging the core muscles to stabilize the body throughout the exercise. Exhale as you lift the weights and squeeze your biceps at the top of the movement, then slowly lower the dumbbells back down to the starting position as you inhale. By incorporating the Dumbbell Preacher Curl (Turned Torso) into your workout routine, you can enhance your bicep development while also strengthening your core and lower back muscles. Remember to maintain proper form throughout the exercise, avoiding any jerking or swinging motions. Vary the weight and repetitions to suit your fitness level and goals, and always listen to your body, gradually increasing intensity over time. Adding this dynamic exercise to your arm workout routine will not only help you build sculpted biceps but also improve your overall upper body strength and stability. Keep challenging yourself, stay consistent, and you'll be on your way to achieving your fitness goals.


  • Stand in front of a preacher curl bench and place a dumbbell on the floor next to it.
  • Position your right foot on the bench, facing sideways with your left leg on the floor for stability.
  • Bend forward from the waist, keeping your back straight and your torso turned towards the bench.
  • Grasp the dumbbell with your right hand using an underhand grip, with your arm fully extended.
  • Keep your upper arm and elbow stationary against the preacher bench pad.
  • Exhale and curl the dumbbell upwards by contracting your biceps, while keeping your forearm in line with your body.
  • Continue the curl until your biceps are fully contracted and the dumbbell is at shoulder level.
  • Pause for a moment at the top of the movement and squeeze your biceps.
  • Inhale and slowly lower the dumbbell back to the starting position, keeping control of the weight.
  • Repeat for the desired number of repetitions on your right arm.
  • Switch sides and repeat the exercise with your left arm.

Tips & Tricks

  • Focus on proper form and technique to avoid injury.
  • Engage your core muscles to stabilize your body during the exercise.
  • Control the movement by keeping a slow and controlled speed.
  • Use a weight that allows you to complete the desired number of repetitions with good form.
  • Incorporate variations such as alternating arms or using different grip styles to target different areas of the biceps.
  • Ensure your back is properly supported by the preacher curl bench.
  • Avoid swinging the weight or using momentum to lift the dumbbell.
  • To increase intensity, try increasing the weight, reducing rest times, or increasing the number of sets.
  • Listen to your body and rest when needed to prevent overtraining and promote recovery.
  • For optimal results, include a variety of bicep exercises in your workout routine.


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