Dumbbell Zottman Preacher Curl
Wrist rotates to overhand grip while arms rest on a pad.
- Level
- Intermediate
- Equipment
- Dumbbell, Preacher Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit on the preacher bench and rest your upper arms firmly against the pad.
- Hold a dumbbell in each hand with palms facing up at the bottom position.
- Curl the weights up toward your shoulders while keeping your palms supinated.
- Rotate your wrists at the top so your palms face down.
- Lower the dumbbells slowly with palms facing down until arms are fully extended.
- Rotate wrists back to the starting supinated position before the next rep.
Common mistakes
- Lifting elbows off the preacher pad during the curl.
- Dropping the weight too fast on the downward phase.
- Rotating the wrists before reaching full extension or contraction.
- Using shoulder momentum to swing the dumbbells up.
Safety
Avoid hyperextending the elbows at the bottom of the movement to prevent joint strain.
Tips
- Keep your upper arms glued to the pad throughout the entire set.
- Control the negative phase for three seconds to maximize forearm engagement.
- Squeeze the biceps hard at the top before rotating your grip.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Rotating (turns during the rep)
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
