Dumbbell One Arm Zottman Preacher Curl
A single-arm preacher curl variation that adds a wrist rotation to train the biceps and forearms through both the lift and lowering phase.
Secondary muscles
How to do it
- Sit at a preacher bench and plant your feet on the floor.
- Hold a dumbbell in one hand and place the back of your upper arm flat against the pad with your arm nearly straight.
- Start with your palm facing up and curl the dumbbell toward your shoulder without lifting your upper arm off the pad.
- Pause near the top and rotate your wrist until your palm faces down.
- Lower the dumbbell slowly until your arm is nearly straight while keeping your palm facing down.
- Rotate your wrist back to palm-up at the bottom and repeat before switching arms.
Form cues
- Keep arm glued to pad
- Curl, then rotate
- Lower slowly on the way down
- Keep wrist movement controlled
Common mistakes
- Upper arm lifting off the preacher pad
- Swinging the dumbbell instead of curling it
- Dropping the weight quickly on the lowering phase
- Rotating the wrist too early before reaching the top
Breathing
Exhale as you curl the dumbbell up, then inhale as you rotate and lower it back down.
