Dumbbell Zottman Preacher Curl

How to perform it

Step-by-step instructions

1. 01Support the working upper arm fully on a preacher pad and hold the dumbbell with the palm facing upward.
2. 02Curl the dumbbell toward the shoulder while keeping the arm against the pad and the wrist neutral.
3. 03At the top, rotate the forearm until the palm faces downward without lifting the elbow.
4. 04Lower the dumbbell slowly in the pronated position until the elbow is nearly straight.
5. 05Rotate the palm upward again at the bottom, reset the shoulder, and begin the next repetition.