Dumbbell Preacher Zottman Curl
Bicep curls, evolved! Hammer your biceps AND forearms with this preacher curl variation. Prepare for the pump!
The Dumbbell Preacher Zottman Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells or preacher curl bench.
Required Equipment
Dumbbell Preacher Zottman Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Forearm Flexor (brachioradialis)
Dumbbell Preacher Zottman Curl Variations and Alternatives
How to do the Dumbbell Preacher Zottman Curl
Sit on a preacher bench with a dumbbell in each hand. Ensure that your elbows and upper arms are resting on the padding.
Start with palms facing up (supinated grip) in the curled position as shown in the second image.
Lower the dumbbells slowly until your arms are nearly straight, maintaining the supinated grip throughout the downward movement.
As you reach the bottom of the movement, rotate your wrists to a pronated grip (palms facing down) before starting the curl movement, as illustrated in the third image.
Curl the dumbbells back up to the starting position while keeping the wrists pronated.
Once you've curled the dumbbells as far as you can, rotate your wrists back to a supinated grip.
Repeat the curl with the pronated grip on the way down and the supinated grip on the way up for the desired number of repetitions and sets.
Note: It is important to keep the motion controlled, especially during the rotation of the wrists, to prevent injury and maximize the effectiveness of this exercise for both the biceps and the forearm muscles.
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Dumbbell Preacher Zottman Curl FAQs
What muscles does the Dumbbell Preacher Zottman Curl work?
The Dumbbell Preacher Zottman Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Dumbbell Preacher Zottman Curl?
Dumbbells or preacher curl bench.
What workout day should the Dumbbell Preacher Zottman Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Preacher Zottman Curl variations and alternatives?
Similar exercises include the Barbell Preacher Curl, Barbell Reverse Preacher Curl, Dumbbell Zottman Curl and Dumbbell Single-Arm Hammer Preacher Curl.
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