Single-Arm Zottman Preacher Curl

Body region

• Arms

Equipment

• Dumbbells
• Preacher Bench

Technique

1. Sit at a preacher bench with the back of one upper arm on the pad, a dumbbell in that hand, palm up.
2. Curl the dumbbell up until your forearm is close to vertical.
3. At the top, turn your palm to face down.
4. Lower the dumbbell slowly with the palm down.
5. At the bottom, turn your palm back up and start the next rep; switch arms after the set.

Cues

• Lift palm up, lower palm down.
• Lower slowly; the palm-down phase is the hard part.
• Steady yourself with the free hand on the pad.

Common mistakes

• Rushing the lowering phase.
• Turning the forearm halfway through the lift instead of at the top and bottom.
• Lifting the elbow off the pad.

Variations

• Standing Zottman Preacher Curl

Alternatives

• Dumbbell Preacher Curl
• Reverse-Grip Preacher Curl