Smart Workout Diary

Dumbbell One-Arm Zottman Preacher Curl

The dumbbell one-arm Zottman preacher curl is an isolation exercise performed with the upper arm supported on a preacher bench. You curl the dumbbell up with a supinated grip, rotate to a pronated grip at the top, and lower under control. It primarily trains the biceps while placing meaningful emphasis on the forearms and grip.

Demonstration

Dumbbell One-Arm Zottman Preacher Curl — demonstration 1
Dumbbell One-Arm Zottman Preacher Curl — demonstration 2

Instructions

  1. Set up the preacher bench so your armpit rests near the top edge and your working upper arm lies firmly against the pad. Hold a dumbbell with the palm facing up.
  2. Start with the arm nearly straight, keeping a slight bend in the elbow and the wrist neutral. Keep your chest against the bench and shoulders relaxed.
  3. Curl the dumbbell upward by bending the elbow. Keep the upper arm on the pad and avoid lifting the shoulder or swinging the weight.
  4. Rotate at the top until the palm faces down, keeping the elbow position steady and the wrist aligned with the forearm.
  5. Lower slowly with the palm down until the arm is nearly straight. Rotate back to palm-up at the bottom, then complete all repetitions before changing arms.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a light enough load to control the wrist rotation without twisting or bending the wrist.
  2. Keep the shoulder down and the upper arm in contact with the pad throughout the repetition.
  3. Control the lowering phase; do not let the dumbbell drop into the bottom position.
  4. Stop short of painful range and avoid forcefully locking the elbow at the bottom.
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