This exercise involves using dumbbells to perform a preacher curl, but with a twist. As you curl the weight up, you rotate your wrists so that your palms face down at the top of the movement, then rotate them back to palms-up as you lower the weight. This targets both the biceps and the forearms.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including biceps, forearms, and brachialis
- Improves grip strength and wrist mobility
- Increases overall arm strength and size
- Can be modified for different fitness levels by adjusting weight and reps
- Provides variety to arm workouts and prevents boredom
How to perform
- Start by sitting on a preacher bench with a dumbbell in each hand, palms facing up.
- Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
- At the top of the curl, rotate your wrists so that your palms are facing down.
- Lower the dumbbells back down to the starting position, still with your palms facing down.
- At the bottom of the curl, rotate your wrists back so that your palms are facing up.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary