Standing Zottman Preacher Curl

Body region

• Arms

Equipment

• Dumbbells
• Preacher Bench

Technique

1. Stand behind a preacher bench so the top edge sits under your armpits, hold a dumbbell in each hand and lay the backs of your upper arms along the pad.
2. Curl the dumbbells up with the palms facing up.
3. At the top, turn the palms to face down.
4. Lower slowly with the overhand grip, then turn the palms back up at the bottom.

Cues

• Keep the armpits snug against the top of the pad.
• Take three seconds or more on the palms-down lowering.

Common mistakes

• Leaning the body back to help the curl.
• Lifting the elbows off the pad.

Variations

• Single-Arm Zottman Preacher Curl

Alternatives

• Dumbbell Preacher Curl
• Reverse-Grip Preacher Curl