Zottman Preacher Curl Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Pull (Bilateral)
  • Intermediate
  • Forearms
Biceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Select the desired weight from the rack, and sit in an upright position with your chest flat against the preacher bench.
  2. Using a supinated grip, take a deep breath and slowly lower the dumbbells away from your shoulders.
  3. Once the biceps are fully lengthened, rotate the forearms to a pronated position (palms down) and curl the weight back to the starting position.
  4. Repeat for the desired number of repetitions.

Exercise Tips

  1. Don’t allow the elbows to shift. Similarly, make sure the shoulder doesn’t shift forward in the socket as you lower the weight.
  2. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.
  3. Rotate the forearms slowly, excessive velocity may cause issues within the elbows or wrists.
  4. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.