Dumbbell Zottman Preacher Curl
Description
The dumbbell Zottman preacher curl is a bilateral version of the one-arm Zottman preacher curl. You curl two dumbbells with a supinated grip, then rotate to pronated at the top and lower with the reverse grip. The preacher pad ensures strict isolation while the rotation works biceps and forearms.
Equipment Required
Dumbbell Zottman Preacher Curl Instructions
- Sit at a preacher bench. Place the backs of both upper arms on the pad.
- Hold dumbbells with a supinated (palm-up) grip, arms extended.
- Curl both dumbbells up toward your shoulders.
- At the top, rotate your wrists so palms face down (pronated).
- Lower both dumbbells slowly with the pronated grip — loading the forearm extensors.
- At the bottom, rotate back to supinated and curl up again.
- Use lighter weight than standard preacher curls.
- Aim for 8 to 10 reps per set.
Dumbbell Zottman Preacher Curl Form & Visual
Dumbbell Zottman Preacher Curl Benefits
- Trains biceps on concentric and forearms on eccentric
- Builds both arm and forearm size
- Preacher pad ensures strict isolation
- Excellent complete arm exercise
- Easy to load progressively
- Bilateral version — balanced loading
Dumbbell Zottman Preacher Curl Muscles Worked
- Biceps brachii (concentric)
- Brachioradialis (eccentric)
- Brachialis
- Wrist extensors (eccentric)
Dumbbell Zottman Preacher Curl Variations & Alternatives
- DB One-Arm Zottman Preacher Curl
- Dumbbell Zottman Curl (standing)
- Preacher Curl
- Reverse Preacher Curl
- Dumbbell Reverse Curl
