Zottman Preacher Curl - One Arm (Dumbbell)

On a preacher bench, curl up palm-up. Rotate hand 180 degrees. Lower palm-down. This hits the bicep on the way up and forearm on the way down.

Quick facts

Primary and secondary muscle groups targeted by this movement.

bicep (short head)

forearm extensors

What you need and how to position yourself before starting.

dumbbellbench

Unilateral

Seated

repsweight

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 positioned at the edge.
- Keep your other arm relaxed at your side or on your lap.
Step 3Curl the Dumbbell
- Engage your bicep and curl the dumbbell upwards towards your shoulder.
- Keep your upper arm stationary on the bench and avoid using momentum.
Step 4Pause at the Top
- At the top of the curl, squeeze your bicep for a moment to maximize contraction.
- Ensure that your wrist remains straight and aligned with your forearm.
Step 5Lower the Dumbbell
- Slowly lower the dumbbell back to the starting position, fully extending your arm.
- Maintain control throughout the movement and avoid letting the weight drop.
Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form with each curl.
- Focus on the muscle contraction and avoid swinging the weight.
Step 7Finish the Exercise
- After completing your reps, carefully place the dumbbell down on the floor or a rack.
- Stand up from the bench, keeping your movements controlled and steady.