Form cues
- Keep arm glued to pad
- Curl, then rotate
- Lower slowly on the way down
- Keep wrist movement controlled
Exercise
Dumbbell One Arm Zottman Preacher Curl
Upper arms, dumbbell
A single-arm preacher curl variation that adds a wrist rotation to train the biceps and forearms through both the lift and lowering phase.
Target: biceps. Also works: forearms.
Steps
- 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.
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.
In the app, search for Dumbbell One Arm Zottman Preacher Curl and add it to a workout.