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All exercises

Dumbbell one arm zottman preacher curl

Intermediate

Dumbbell one arm zottman preacher curl is a isolation dumbbell exercise for the biceps, also working the forearms.

Trained one side at a time.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
  2. 2Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
  3. 3Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
  4. 4At the top of the curl, rotate your wrist so that your palm faces up.
  5. 5Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell lying preacher curlBarbell
  • Barbell reverse preacher curlBarbell
  • Ez barbell reverse grip preacher curlEZ bar
  • Dumbbell zottman preacher curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever hammer grip preacher curlMachine
  • Lever preacher curlMachine

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell one arm zottman preacher curl

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