Dumbbell One Arm Zottman Preacher Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis, Pronator Teres

How to do it

1. Stand behind an incline bench and lean your right arm on the bench's headrest, holding a dumbbell in your hand with an underhand grip (palm facing up).
2. Curl the dumbbell upward towards your shoulder, keeping your upper arm stationary and focusing on engaging your biceps.
3. At the top of the curl, rotate your wrist to turn your palm downward, transitioning to an overhand grip.
4. Slowly lower the dumbbell back to the starting position with the overhand grip. Rotate your wrist back to the underhand grip for the next repetition. Repeat for the desired number of repetitions.

Form tips

• Keep your upper arm pressed against the bench's headrest throughout the exercise.
• Focus on a slow and controlled wrist rotation at the top of the curl.
• Use a lighter weight to master the wrist rotation and prevent strain.