Dumbbell Zottman Preacher Curl

Dumbbell Zottman Preacher Curl

Description

This exercise involves using dumbbells to perform a preacher curl, but with a twist. As you curl the weight up, you rotate your wrists so that your palms face down at the top of the movement, then rotate them back to palms-up as you lower the weight. This targets both the biceps and the forearms.

Muscle Group

Equipment Required

Dumbbell Zottman Preacher Curl Instructions

  1. Start by sitting on a preacher bench with a dumbbell in each hand, palms facing up.
  2. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
  3. At the top of the curl, rotate your wrists so that your palms are facing down.
  4. Lower the dumbbells back down to the starting position, still with your palms facing down.
  5. At the bottom of the curl, rotate your wrists back so that your palms are facing up.
  6. Repeat for the desired number of reps.

Dumbbell Zottman Preacher Curl Form & Visual

Dumbbell Zottman Preacher Curl

Dumbbell Zottman Preacher Curl Benefits

  • Targets multiple muscle groups including biceps, forearms, and brachialis
  • Improves grip strength and wrist mobility
  • Increases overall arm strength and size
  • Can be modified for different fitness levels by adjusting weight and reps
  • Provides variety to arm workouts and prevents boredom

Dumbbell Zottman Preacher Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis
  • Forearm supinators
  • Forearm pronators

Dumbbell Zottman Preacher Curl Variations & Alternatives