Dumbbell Single-Arm Preacher Zottman Curl
Build bigger biceps & forearms with this curl variation! Combines preacher curls with a Zottman twist for ultimate arm growth.
The Dumbbell Single-Arm Preacher Zottman Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells or preacher curl bench.
Required Equipment
Dumbbell Single-Arm Preacher Zottman Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors); Forearm Flexor (brachioradialis)
Dumbbell Single-Arm Preacher Zottman Curl Variations and Alternatives
How to do the Dumbbell Single-Arm Preacher Zottman Curl
Position yourself at a preacher bench, gripping a dumbbell in one hand with an underhand grip (palms facing up).
Secure your arm so that your upper arm and elbow are flat against the bench pad. Your arm should be fully extended.
Curl the dumbbell upwards towards your shoulder, while keeping your upper arm and elbow stationary.
At the top of the movement, rotate your wrist so that your palm is now facing down (overhand grip).
Lower the dumbbell with this overhand grip, controlling the weight as you return to the starting position.
At the bottom of the movement, rotate your wrist back to an underhand grip.
Repeat the movement for the desired number of repetitions before switching arms.
Ensure to perform the exercise with controlled movements, focusing on the bicep contraction and the rotation of the wrist. Avoid using momentum or swinging the weight, and concentrate on engaging the biceps and forearms throughout the exercise.
Dumbbell Single-Arm Preacher Zottman Curl FAQs
What muscles does the Dumbbell Single-Arm Preacher Zottman Curl work?
The Dumbbell Single-Arm Preacher Zottman Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell Single-Arm Preacher Zottman Curl?
Dumbbells or preacher curl bench.
What workout day should the Dumbbell Single-Arm Preacher Zottman Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Preacher Zottman Curl variations and alternatives?
Similar exercises include the Dumbbell Zottman Curl, Dumbbell Single-Arm Hammer Preacher Curl, Dumbbell Single-Arm Reverse Preacher Curl and Dumbbell Bench over the Supination.
Training calculators
Work out the numbers behind your training before your next session.