Dumbbell 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
- 4.5
- Alternate Names
- Zottman Curl
How to: Dumbbell Zottman Preacher Curl
- Sit on a preacher bench with a dumbbell in each hand, palms facing up.
- Curl the weights towards your shoulders while keeping your elbows steady on the bench.
- At the top of the movement, rotate your wrists so your palms face downward.
- Lower the weights back to the starting position with control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum to lift the weights.
- Not fully extending the arms at the bottom of the movement.
- Letting the elbows move away from the body.
Modifications
- Use lighter weights to maintain control.
- Perform the exercise seated to reduce strain on the lower back.
Tips
- Keep your elbows close to your body.
- Control the weights during the lowering phase to maximize muscle engagement.
- Maintain a straight back throughout the exercise.
Tags
biceps
curls
strength
upper arms
dumbbells
intermediate