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Exercise 2293 · REF P2nRiUa

Dumbbell Standing Zottman Preacher Curl exercise animation

Dumbbell Standing Zottman Preacher Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

The zottman twist — curling up with palms facing up and lowering with palms facing down — trains the biceps on the way up and the forearm extensors on the way down, all in one rep. Doing it on a preacher bench adds strict isolation on top of that, stripping out any body English that would normally sneak in on the concentric.

How to Do the Dumbbell Standing Zottman Preacher Curl

  1. Stand up straight with a dumbbell in each hand, palms facing forward.
  2. Place your upper arms against the preacher bench and keep your elbows slightly bent.
  3. Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.
  4. At the top of the movement, rotate your wrists so that your palms are facing downward.
  5. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as well.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Standing Zottman Preacher Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Standing Zottman Preacher Curl work?
The Dumbbell Standing Zottman Preacher Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell Standing Zottman Preacher Curl?
The Dumbbell Standing Zottman Preacher Curl is done with a dumbbell.
What's a good alternative to the Dumbbell Standing Zottman Preacher Curl?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.