Zottman Preacher Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis
• Brachioradialis

Helps

• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis
• Extensor Carpi Ulnaris

Holds

• Flexor Carpi Radialis
• Supinator

Equipment

• Dumbbells
• Preacher Bench

Technique

1. Sit at a preacher bench with the back of your upper arms on the pad, a dumbbell in each hand, palms up.
2. Curl the dumbbells up until your forearms are close to vertical.
3. At the top, turn your palms to face down.
4. Lower the dumbbells slowly with palms down.
5. At the bottom, turn your palms back up and start the next rep.

Cues

• Lift palms up, lower palms down.
• Take three seconds or more on the way down.
• Keep the upper arms on the pad.

Common mistakes

• Rushing the lowering phase.
• Turning the forearms halfway through the lift instead of at the top and bottom.
• Using a weight you cannot lower slowly with palms down.
• Dropping into a fully locked elbow at the bottom.

Variations

• Single-Arm Zottman Preacher Curl
• Standing Zottman Preacher Curl

Alternatives

• Dumbbell Preacher Curl
• Reverse-Grip Preacher Curl