Single arm Bicep curl with external rotation bias

This is an instructional video to correctly demonstrate Single arm Bicep curl with external rotation bias.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Biceps and Rotator cuff
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Firstly tie an exercise band to a fixed object on the opposite side of the body that you are training.
  5. The height should be at elbow height
  6. Attach the other end to the wrist of the arm that you will be training
  7. Squeeze your shoulder blades down and together throughout the exercise.
  8. Hold a dumbbell in your hand by your side with you elbow straight and your palm facing forwards,
  9. The band should be under tension in this position
  10. Next bend the elbow lifting the weight and towards the top, slightly flex the shoulder so that your elbow slightly comes away from your body.
  11. Next slowly lower the weight back down to the start position
  12. For strengthening you should perform 6-10 reps to fatigue
  13. You should perform 3-5 sets with 3 minutes rests
  14. This session can be done 2-3 times per week
  15. For endurance you should perform 15-25 reps to fatigue
  16. You should perform 3-5 sets with no more than 30 second rests
  17. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).