Dumbbell Zottman Preacher Curl

Target muscle

Biceps

Also works

Forearms

Equipment

Dumbbell

Body part

Upper arms

How to do the dumbbell zottman preacher curl

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.

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.