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Dumbbell Standing Zottman Preacher Curl
A preacher-braced Zottman curl that lifts with a supinated grip and lowers with a pronated grip, training biceps on the way up and forearms on the way down with strict pad support.
ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-standing-zottman-preacher-curl
Demonstration coming soon
Primary
Biceps brachiiBrachioradialis
Secondary
BrachialisForearm extensorsForearm flexors
Equipment
Dumbbell
Pattern
Elbow flexion
Setup
- 01Stand behind a preacher bench with the upper arms draped over the pad.
- 02Hold a dumbbell in each hand with palms facing up.
- 03Let the arms extend nearly straight down the pad.
- 04Set a stable stance and lean lightly into the bench.
Execution
- 01Curl the dumbbells up with a supinated grip until the forearms are near vertical.
- 02At the top, rotate the wrists so the palms face down.
- 03Lower the dumbbells slowly with the pronated grip.
- 04Rotate back to palms up at the bottom and repeat.
Checkpoints
- -Upper arms stay in contact with the pad through both phases.
- -The wrist rotation happens only at the top and bottom, not mid-range.
- -The pronated lowering phase takes 3 seconds or more.
- -Elbows stop just short of hard lockout at the bottom.
Common mistakes
- -Rotating the wrists halfway through the range.
- -Dropping through the pronated lowering phase.
- -Lifting the elbows off the pad during the twist.
- -Loading so heavy the lowering grip fails.
Programming notes
- -Use 2 to 3 sets of 8 to 12 reps with a load your pronated lowering can control.
- -One exercise covers both curl and reverse-curl volume; program it in place of both.
- -Best placed at the end of an arm session when strictness matters more than load.
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