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Biceps · Intermediate

Dumbbell Zottman Preacher Curl

Preacher-supported curl with a supinated ascent and pronated controlled lowering.

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Dumbbell Zottman Preacher Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

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.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPreacher CurlRelated variationZottman CurlRelated variationDumbbell Standing One Arm Curl Over Incline BenchRelated variationBarbell Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Preacher Curl over Exercise BallComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps Curl

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