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Upper Arms · Dumbbell
Dumbbell One Arm Zottman Preacher Curl
Dumbbell One Arm Zottman Preacher Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis, Pronator Teres
How to do Dumbbell One Arm Zottman Preacher Curl
- Stand behind an incline bench and lean your right arm on the bench's headrest, holding a dumbbell in your hand with an underhand grip (palm facing up).
- Curl the dumbbell upward towards your shoulder, keeping your upper arm stationary and focusing on engaging your biceps.
- At the top of the curl, rotate your wrist to turn your palm downward, transitioning to an overhand grip.
- Slowly lower the dumbbell back to the starting position with the overhand grip. Rotate your wrist back to the underhand grip for the next repetition. Repeat for the desired number of repetitions.
Form tips
- Keep your upper arm pressed against the bench's headrest throughout the exercise.
- Focus on a slow and controlled wrist rotation at the top of the curl.
- Use a lighter weight to master the wrist rotation and prevent strain.
Dumbbell One Arm Zottman Preacher Curl alternatives
More biceps exercises
Dumbbell One Arm Zottman Preacher Curl FAQ
What muscles does Dumbbell One Arm Zottman Preacher Curl work?
Dumbbell One Arm Zottman Preacher Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell One Arm Zottman Preacher Curl?
You need a dumbbell.
How many sets and reps of Dumbbell One Arm Zottman Preacher Curl should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell One Arm Zottman Preacher Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell One Arm Zottman Preacher Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell One Arm Zottman Preacher Curl?
Other exercises for the biceps include Cable One Arm Curl, Cable One Arm Inner Biceps Curl, Kettlebell Preacher Curl and Barbell Preacher Curl.
For developers
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