Zottman Preacher Curl

Technique

How to perform Zottman Preacher Curl

1. Support your upper arms on a preacher pad or on a bench set to an incline, holding one dumbbell in each hand.
2. Begin near the top with your elbows bent and palms facing down.
3. Keep your upper arms on the support as you lower the weights under control, extending the elbows within your controlled range.
4. Near the bottom, turn your forearms until the palms face up.
5. Curl the dumbbells upward while keeping your upper arms supported.
6. At the top, turn the palms down again before the next controlled lowering phase.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head, Brachioradialis.