Dumbbell One Arm Zottman Preacher Curl

Expert Advice

How-to-do Steps

1. Sit at a preacher bench with a dumbbell in one hand, palm facing up.
2. Place the back of your upper arm on the bench and extend your arm fully.
3. Curl the dumbbell up towards your shoulder.
4. At the top of the movement, rotate your wrist so your palm faces down.
5. Lower the dumbbell back to the starting position while maintaining the palm-down position.
6. At the bottom, rotate your wrist back to the starting position and repeat.
7. Complete all reps on one arm before switching to the other.

Details

Primary

Biceps70%

Secondary

Forearms30%

Equipment

Dumbbell

Exercise Type

Strength