Dumbbell One Arm Zottman Preacher Curl

Muscles worked

Setup

1. Set an incline bench to a 45-60 degree angle to serve as your preacher pad.
2. Stand behind the bench and extend your working arm over the top, ensuring the back of your upper arm is flush against the padding.
3. Grip the dumbbell with a supinated (palms-up) grip and plant your feet firmly for stability.
4. Position your chest against the top of the bench to prevent torso swing and ensure isolation.

How to do it

1. Curl the dumbbell toward your shoulder by contracting the bicep, exhaling as you reach the top of the movement.
2. At the peak of the curl, rotate your wrist 180 degrees until your palm is facing away from you in a pronated grip.
3. Lower the weight slowly and under control (3-4 second tempo) back to the starting position, inhaling as you resist the weight.
4. Once your arm is fully extended at the bottom, rotate your wrist back to the palms-up starting position.

Form checklist

• Keep your upper arm and elbow glued to the pad throughout the entire range of motion.
• Maintain a neutral, strong wrist; do not let the weight pull your wrist into extension during the descent.
• Avoid leaning back or using momentum to lift the weight.
• Ensure the rotation happens fully at the top before you begin the lowering phase.

Pro tips

• Focus on the 'eccentric' (lowering) phase; this is where the Zottman variation provides the most benefit for the brachialis and forearms.
• Squeeze the bicep forcefully at the top of the movement for one second before rotating the wrist to maximize peak contraction.

Make it harder

• Increase the eccentric phase to 5 seconds to maximize time under tension for the forearms.
• Use a 'fat grip' attachment or wrap a towel around the dumbbell handle to further challenge your grip strength.

Frequently asked

What muscles does the dumbbell one arm zottman preacher curl work?

The dumbbell one arm zottman preacher curl primarily targets the biceps.

What equipment do you need for the dumbbell one arm zottman preacher curl?

The dumbbell one arm zottman preacher curl uses dumbbell.

Is the dumbbell one arm zottman preacher curl good for beginners?

The dumbbell one arm zottman preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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