Single arm Bicep curl with external rotation bias

Stability & Strength

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

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

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Smith machine monkey shrugs

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Lying Lateral raise

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Bent over overhead shoulder raises

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Chair Tricep Dips

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Handstand press up

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