Dumbbell One Arm Zottman Preacher Curl
Step by step
How to perform
- Rest your arm on the preacher bench and fully extend your arm, ensuring your upper arm is positioned against the pad.
- Curl the dumbbell upwards towards your shoulder while keeping your elbow stationary, exhaling as you perform this movement.
- At the top of the movement, rotate your wrist so your palm is now facing downwards.
- Lower the dumbbell back down to the starting position while maintaining this grip, inhaling as you perform this part of the movement. Repeat the process for the desired amount of repetitions and then switch to the other arm.
Overview
About this exercise
The Dumbbell One Arm Zottman Preacher Curl is a highly effective exercise that targets the biceps and forearms, helping to build both muscle size and strength. This workout is ideal for anyone looking to focus on their upper body, particularly those who want to enhance their arm definition and grip strength. Individuals may choose this exercise for its unique combination of curling movements, which not only provide a comprehensive arm workout, but also contribute to improved muscle symmetry and balance.
Coaching cues
Form tips
Avoid rushing the movement. The lifting and lowering phase should be controlled. Quickly lifting the dumbbell can use momentum rather than your muscles, reducing the effectiveness of the exercise. Moreover, letting the dumbbell drop quickly can cause muscle strain.
Make sure you have the correct grip on the dumbbell. Your palm should be facing up (supine) when you lift the weight and then rotate to face down (prone) as you lower the weight. This is the key feature of the Zottman curl, but it's often done incorrectly.
Ensure you are using the full range of motion.
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