TETSUDumbbell One Arm Zottman Preacher Curl
The Dumbbell One Arm Zottman Preacher Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell One Arm Zottman Preacher Curl
- Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
- Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
- Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- At the top of the curl, rotate your wrist so that your palm faces up.
- Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell One Arm Zottman Preacher Curl work?
The Dumbbell One Arm Zottman Preacher Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Zottman Preacher Curl?
You need a dumbbell to perform the Dumbbell One Arm Zottman Preacher Curl.
How many sets and reps of the Dumbbell One Arm Zottman Preacher Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell One Arm Zottman Preacher Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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