Description

The dumbbell zottman preacher curl is a variation of the regular preacher curl that targets the biceps and forearms.

Starting Position

Sit on the preacher bench with your arms fully extended and holding a dumbbell in each hand, palms facing up.

Technical Execution

Curl the dumbbells towards your shoulders while keeping your elbows close to your body. At the top of the movement, rotate your wrists so that your palms are facing down. Slowly lower the dumbbells back to the starting position.

Range of Motion

Ensure a full range of motion by fully extending your arms at the bottom and curling the dumbbells all the way up to your shoulders.

Variations

You can perform this exercise standing instead of seated for a different challenge.

Common Mistakes

Common mistakes include using momentum to lift the weight, swinging the body, and not fully extending the arms at the bottom of the movement.

Practical Advice

Focus on slow and controlled movements, engage your core for stability, and ensure proper form throughout the exercise.

Additional Notes

This exercise is great for building overall arm strength and improving grip strength.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms