Equipmentdumbbell
Difficultyintermediate
bicepsupper arms
Dumbbell Zottman Preacher Curl
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.
Step-by-Step Form & Technique
- 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.
Secondary Muscles
forearms
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