Dumbbell One Arm Zottman Preacher Curl
Description
The dumbbell one-arm Zottman preacher curl is a bicep and forearm exercise performed on a preacher bench with one arm. You curl with a supinated grip (palms up), then rotate to a pronated grip (palms down) at the top and lower with the reverse grip. This works the biceps on the way up and the brachioradialis on the way down.
Equipment Required
Dumbbell One Arm Zottman Preacher Curl Instructions
- Sit at a preacher bench. Place the back of your right upper arm flat on the pad.
- Hold a dumbbell in your right hand with a supinated (palm-up) grip.
- Curl the dumbbell up to your shoulder, squeezing your bicep.
- At the top, rotate your wrist so your palm faces down (pronated grip).
- Lower the dumbbell slowly with the pronated grip — this loads the brachioradialis and forearm extensors on the eccentric.
- At the bottom, rotate your palm back to supinated and curl up again.
- Complete reps on one arm, then switch.
- Use lighter weight than standard preacher curls due to the weaker pronated lowering.
Dumbbell One Arm Zottman Preacher Curl Form & Visual
Dumbbell One Arm Zottman Preacher Curl Benefits
- Trains biceps on the concentric and forearms on the eccentric
- Builds both bicep and forearm size
- Preacher pad ensures strict isolation
- Excellent for arm development
- Easy to load progressively
- Two exercises in one movement
Dumbbell One Arm Zottman Preacher Curl Muscles Worked
- Biceps brachii (concentric)
- Brachioradialis (eccentric)
- Brachialis
- Wrist extensors (eccentric)
Dumbbell One Arm Zottman Preacher Curl Variations & Alternatives
- Dumbbell Zottman Curl (standing)
- Preacher Curl
- Dumbbell Reverse Curl
- Two-Arm Zottman Preacher Curl
- Spider Curl
