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Last updated February 2, 2026
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bicepsforearmstriceps
Zottman Preacher Curl (Dumbbell)
On preacher bench: Curl up palms up. Rotate palms down. Lower slowly.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
bicep (short head)
Secondary
forearm extensors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on a preacher bench with your feet flat on the ground and your back against the pad.
- Hold a dumbbell in one hand with an underhand grip (palms facing up).
- Step 2Position Your Arm
- Rest your upper arm on the preacher bench pad, ensuring that your elbow is at the edge.
- Keep your other arm relaxed at your side or resting on your thigh.
- Step 3Curl the Dumbbell
- Begin the movement by curling the dumbbell up towards your shoulder, focusing on contracting your bicep.
- Keep your upper arm stationary on the bench throughout the movement.
- Step 4Rotate at the Top
- At the top of the curl, rotate your wrist so that your palms are facing down.
- This rotation engages different parts of your bicep and forearm.
- Step 5Lower the Dumbbell
- Slowly lower the dumbbell back down to the starting position while maintaining control.
- Ensure your elbow stays in contact with the bench.
- Step 6Repeat
- Perform the desired number of repetitions on one arm before switching to the other arm.
- Focus on maintaining proper form throughout each rep.
- Step 7Finish the Exercise
- After completing your sets, carefully place the dumbbell down on the floor or rack.
- Stand up slowly from the preacher bench, ensuring you maintain your balance.