Exercise guide
Dumbbell Zottman Preacher Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
The Dumbbell Zottman Preacher Curl combines the strict isolation of a preacher bench with a rotational component to target the biceps on the way up and the forearms on the way down. This variation is highly effective for building both bicep peak height and overall arm thickness by emphasizing the brachialis and brachioradialis during the eccentric phase.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the preacher bench height so your armpits rest snugly against the top of the pad.
- Hold a dumbbell in one hand with an underhand (supinated) grip and sit or stand behind the bench.
- Extend your arm fully against the pad, ensuring your triceps and the back of your upper arm remain in constant contact with the cushion.
- Plant your feet firmly on the floor to create a stable base and prevent torso rotation.
How to do it
- Curl the dumbbell toward your shoulder by contracting your biceps while keeping your elbow fixed on the pad; exhale during this upward phase.
- At the peak of the contraction, rotate your wrist 180 degrees until your palm is facing away from you (pronated grip).
- Lower the dumbbell slowly back to the starting position using this overhand grip, maintaining a controlled 3-second tempo; inhale as you lower.
- Once your arm is fully extended at the bottom, rotate your wrist back to the underhand starting position to begin the next rep.
Form checklist
- Keep your armpits glued to the top of the pad to prevent using momentum or shoulder involvement.
- Ensure the wrist rotation happens fully at the top of the movement before you start the descent.
- Maintain a neutral, strong wrist throughout the rep; do not let the weight pull your wrist into extension during the overhand phase.
- Keep your upper arm stationary on the pad; do not allow the elbow to flare outward.
Pro tips
- Focus on a hard 'peak contraction' squeeze of the biceps at the top for one second before initiating the rotation.
- The eccentric (lowering) phase is the primary driver for forearm growth in this exercise; the slower you go, the more tension you place on the brachialis.
Make it harder
- Add a 2-second pause at the midpoint of the lowering phase to increase 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 zottman preacher curl work?
- The dumbbell zottman preacher curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the dumbbell zottman preacher curl?
- The dumbbell zottman preacher curl uses dumbbell.
- Is the dumbbell zottman preacher curl good for beginners?
- The dumbbell zottman preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.