Zottman Preacher Curl
The Zottman Preacher Curl isolates the Biceps through a controlled range of motion. This intermediate-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. The forearms assist as stabilizers throughout the range of motion.
How to Zottman Preacher Curl
- 1
Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
- 2
As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
- 3
Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
- 4
As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
- 5
Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
- 6
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Zottman Preacher Curl work?
The Zottman Preacher Curl primarily works the Biceps. Secondary muscles include the Forearms, which assist during the movement.
Is the Zottman Preacher Curl good for beginners?
The Zottman Preacher Curl is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Zottman Preacher Curl?
You need dumbbell to perform the Zottman Preacher Curl. Most commercial gyms will have this available.
Track Your Progress
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