Male model ex_WHOMV2

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Upper Arms · Dumbbell

Dumbbell Zottman Preacher Curl

intermediatestrength

Dumbbell 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, 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 · Brachialis, Brachioradialis

How to do Dumbbell Zottman Preacher Curl

Sit on a preacher bench, holding a dumbbell in each hand with an underhand grip (palms facing up). Position your upper arms on the preacher bench pad and fully extend your arms.
Curl the dumbbells upwards towards your shoulders by bending your elbows.
At the top of the movement, rotate your wrists to turn your palms downward (overhand grip), then lower the dumbbells back to the starting position with control.
Rotate your wrists back to the underhand grip at the bottom, and repeat for the desired number of repetitions.

Form tips

Keep your upper arms pressed against the pad to isolate the biceps.
Focus on a full range of motion for maximum muscle activation.
Perform the exercise slowly to increase time under tension.

Dumbbell Zottman Preacher Curl alternatives

Barbell Preacher Curl

Biceps · intermediate

Kettlebell Preacher Curl

Biceps · intermediate

Preacher Curl Ez Bar

Biceps · intermediate

Cable Preacher Curl

Biceps · beginner

More biceps exercises

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Dumbbell Zottman Curl

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Dumbbell Seated Preacher Curl

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Preacher Curl Dumbbells Simultaneous

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Dumbbell Seated Zottman Curl

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Dumbbell Standing Preacher Curl

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Band Kneeling Preacher Curl

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Dumbbell Zottman Preacher Curl FAQ

What muscles does Dumbbell Zottman Preacher Curl work?

Dumbbell 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 Zottman Preacher Curl?

You need a dumbbell.

How many sets and reps of Dumbbell Zottman Preacher Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell 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 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 Zottman Preacher Curl?

Other exercises for the biceps include Barbell Preacher Curl, Kettlebell Preacher Curl, Preacher Curl Ez Bar and Cable Preacher Curl.

For developers

Use Dumbbell Zottman Preacher Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_WHOMV2" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_WHOMV2",
  "name": "Dumbbell Zottman Preacher Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_WHOMV2/mp4-720.mp4?…",
    "poster": "https://…/ex_WHOMV2/poster.jpg?…"
  }
}