Dumbbell One Arm Zottman Preacher Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachioradialis, Wrist Flexors, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Zottman Curl with Preacher Bench
How to: Dumbbell One Arm Zottman Preacher Curl
- Sit at a preacher bench with a dumbbell in one hand.
- Extend your arm down, keeping your elbow anchored on the bench.
- Curl the dumbbell up while keeping your elbow stationing.
- At the top of the curl, rotate your wrist to a traditional curl position.
- Slowly lower the weight back to the starting position.
Common Mistakes
- Allowing the elbow to drift away from the body.
- Failing to control the weight when lowering.
- Using too much weight, which can compromise form.
Modifications
- Reduce the weight of the dumbbell for easier control.
- Perform the exercise seated to ensure back support.
Tips
- Keep your elbow close to your body throughout the movement.
- Engage your core to maintain stability.
- Avoid using momentum; control the weight on both the way up and down.
Dumbbell One Arm Zottman Preacher Curl Alternatives
Tags
biceps
strength
dumbbell
arms
curl
preacher curl