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Dumbbell One Arm Zottman Preacher Curl
A single-arm preacher curl that lifts with a supinated grip and lowers with a pronated grip, training the biceps concentrically and the brachioradialis and forearms eccentrically in one movement.
ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-one-arm-zottman-preacher-curl
Demonstration coming soon
Primary
Biceps brachiiBrachioradialis
Secondary
BrachialisWrist extensorsForearm flexors
Equipment
Dumbbell
Pattern
Elbow flexion
Setup
- 01Set the preacher seat so your armpit fits snug over the pad.
- 02Rest the back of one upper arm flat on the pad.
- 03Grip the dumbbell with a supinated palm-up grip.
- 04Brace the free hand on the pad for support.
Execution
- 01Curl the dumbbell up with the palm facing you.
- 02At the top, rotate the wrist until the palm faces down.
- 03Lower the dumbbell under control with the pronated grip.
- 04At the bottom, rotate back to palm-up and begin the next rep.
Checkpoints
- -The rotation happens at the top and bottom, never mid-range.
- -The upper arm stays flat on the pad through both phases.
- -The eccentric takes 3 or more seconds with the pronated grip.
- -The wrist stays straight during the palm-down lowering.
Common mistakes
- -Rotating the grip halfway through the range under load.
- -Dropping the eccentric instead of resisting it.
- -Lifting the elbow off the pad during the twist.
- -Loading for the supinated curl and losing control of the pronated lower.
Programming notes
- -Use 2 to 3 sets of 8 to 12 reps per arm; the eccentric drives fatigue.
- -Pick a load you can lower for a slow 3-count palm-down.
- -Program it late in arm sessions since it pre-fatigues the grip.
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