Dumbbell Standing Zottman Preacher Curl

Target muscle

Biceps

Also works

Forearms

Equipment

Dumbbell

Body part

Upper arms

How to do the dumbbell standing zottman preacher curl

1. Stand up straight with a dumbbell in each hand, palms facing forward.
2. Place your upper arms against the preacher bench and keep your elbows slightly bent.
3. Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.
4. At the top of the movement, rotate your wrists so that your palms are facing downward.
5. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as well.
6. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every dumbbell exercise.