Dumbbell One Arm Zottman Preacher Curl exercise animated demonstration

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Dumbbell One Arm Zottman Preacher Curl

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Beginner

target Target Muscle Groups

Primary: Biceps accessibility Upper Arms
Forearms

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

pull

Dumbbell One Arm Zottman Preacher Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.

list_alt Step-by-Step Instructions

1

Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.

2

Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.

3

Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.

4

At the top of the curl, rotate your wrist so that your palm faces up.

5

Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.

6

Repeat for the desired number of repetitions, then switch arms.

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