Dumbbell Zottman Preacher Curl

Setup

1. 01Sit at a preacher bench holding two dumbbells.
2. 02Rest the upper arms flat on the pad.
3. 03Start with arms extended, palms facing up.
4. 04Set the chest against the pad.

Execution

1. 01Curl the dumbbells up with palms facing up.
2. 02Rotate the palms down at the top.
3. 03Lower slowly with the palms-down grip.
4. 04Rotate back to palms-up at the bottom.

Checkpoints

• -Upper arms stay glued to the pad all rep.
• -The rotation happens only at the top and bottom.
• -The lowering phase takes 3 or more seconds.
• -Arms reach near-full extension without lifting off the pad.

Common mistakes

• -Lifting the elbows off the pad at the top.
• -Rotating mid-range instead of at the endpoints.
• -Dropping the palms-down phase too fast.
• -Going too heavy for the reverse-grip lowering.