Zottman Preacher Curl
A intermediate strength exercise for the biceps, done with a dumbbell.
How to do the Zottman Preacher Curl
- Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
- As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
- Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
- As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
- Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Zottman Preacher Curl
Dumbbell Prone Incline CurlDumbbell · Intermediate
Standing Dumbbell Reverse CurlDumbbell · Intermediate
Standing Inner-Biceps CurlDumbbell · Intermediate
Zottman CurlDumbbell · Intermediate
Alternate Hammer CurlDumbbell · Beginner
Alternate Incline Dumbbell CurlDumbbell · Beginner
Concentration CurlsDumbbell · Beginner
Cross Body Hammer CurlDumbbell · Beginner
Questions
What muscles does the Zottman Preacher Curl work?
Mainly the biceps, with the forearms helping.
Is the Zottman Preacher Curl good for beginners?
It's rated intermediate. Beginners can build up to it with Alternate Hammer Curl first.
What can I do instead of the Zottman Preacher Curl?
Good alternatives that train the biceps: Dumbbell Prone Incline Curl, Standing Dumbbell Reverse Curl, Standing Inner-Biceps Curl or Zottman Curl.
How many sets and reps of the Zottman Preacher Curl should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).