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Biceps · Dumbbell · Intermediate

How to do Zottman Preacher Curl (Dumbbell, One Arm)

The dumbbell one arm Zottman preacher curl is an isolation exercise targeting the biceps and forearms, performed on a preacher bench with a dumbbell, emphasizing both the curl and rotational movement for forearm engagement.

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

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

  1. Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
  2. Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
  3. Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
  4. At the top of the curl, rotate your wrist so that your palm faces up.
  5. Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

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

Track Zottman Preacher Curl (Dumbbell, One Arm) in SPLYT

Zottman Preacher Curl (Dumbbell, One Arm) 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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