Zottman Preacher Curl

Pro Tip

If the pad gets in the way of you lifting the dumbbells, you can adjust the seat height to help you position your body so that the dumbbells can move more freely.

How To

Sit with your elbows pressed firmly into the pad while holding two dumbbells with an underhand grip directly in front of your shoulders.
Exhale and curl the dumbbells up towards your shoulders by bending your arms while keeping your elbows pressed into the pad.
Continue raising the dumbbells until they reach shoulder level and you can no longer raise them.
Inhale and rotate your palms so that they are facing away from you.
Lower your arms down until they are fully extended and then rotate your palms forward, returning to the starting position.

Primary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Preacher Curl Bench

Some versions of this bench require you to stand, while others require you to be seated. If standing, placing one foot in front of the other to help keep yourself stable while you curl.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Seated Hammer Wrist Curl

Incline Dumbbell Curl

Zottman Preacher Curl

Barbell Preacher Curl

Dumbbell Reverse Curl

Incline Hammer Curl

Outer Dumbbell Curl

Preacher Hammer Curl

Dumbbell Concentration Curl

One Arm Dumbbell Reverse Wrist Curl

Cross Body Hammer Curl

Alternatives

Exercises that target the same primary muscle groups with different equipment