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Biceps · Dumbbell · Intermediate

How to do Zottman Preacher Curl (Dumbbell)

The dumbbell Zottman preacher curl is an isolation exercise that targets the biceps and forearms. It combines a standard preacher curl with a wrist rotation at the top, emphasizing both the biceps during the curl and the forearms during the lowering phase.

Zottman Preacher Curl (Dumbbell) demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Intermediate
Category
Biceps

How to do Zottman Preacher Curl (Dumbbell), step by step

  1. Sit on a preacher bench with a dumbbell in each hand, palms facing up and elbows resting on the pad.
  2. Curl the dumbbells up towards your shoulders, keeping your upper arms stationary and your palms facing up.
  3. At the top of the curl, rotate your wrists so that your palms are facing down.
  4. Slowly lower the dumbbells back down to the starting position, rotating your wrists back to the starting position as you do so.
  5. Repeat for the desired number of repetitions.

Muscles worked

Zottman Preacher Curl (Dumbbell) works your biceps as the main mover, with help from your forearms.

Track Zottman Preacher Curl (Dumbbell) in SPLYT

Zottman Preacher Curl (Dumbbell) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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