Biceps · Dumbbells
Dumbbell One Arm Zottman Preacher Curl
The dumbbell one arm Zottman preacher curl is an isolation movement that works the biceps during the concentric phase and shifts tension to the forearms and brachialis during the eccentric lower. The preacher pad fully eliminates body momentum, making it an effective finisher for arm or pull workouts.
- Equipment
- Dumbbells
- Type
- Strength
- Animation
- Men and women
How to do it
- Sit at a preacher bench with one arm resting on the pad, holding a dumbbell with an underhand grip.
- Curl the dumbbell up towards your shoulder.
- At the top, rotate your wrist so your palm faces down.
- Lower the dumbbell with this overhand grip.
- At the bottom, rotate back to underhand grip.
- Complete all reps on one side before switching.
Common mistakes
- Lifting the elbow off the pad shifts tension away from the biceps toward the anterior deltoid.
- Dropping the dumbbell too fast on the way down eliminates the eccentric overload on the brachioradialis and forearms.
- Rotating the wrist midway through the movement rather than at the distinct top and bottom points weakens the targeted stimulus.
- Hyperextending the elbow at the bottom of the movement places excessive strain on the distal biceps tendon.
Tips
- Keep your armpit firmly wedged over the top edge of the preacher pad throughout the entire set to ensure strict isolation.
- Lower the dumbbell with the palms-down grip for a controlled 2 to 3 seconds on every repetition.
- Choose a lighter dumbbell than you use for standard curls, as your forearms will be weaker on the pronated eccentric phase.
Sets and reps
Perform 3 to 4 sets of 8 to 12 controlled reps per arm for muscle growth and forearm development. Rest 60 to 90 seconds between arms or sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Which muscles benefit most from this variation?
The movement develops the biceps brachii during the curl, along with the brachialis and brachioradialis during the pronated lowering phase.
What can replace a preacher bench if one is not available?
You can use an incline bench set to roughly 45 to 60 degrees to support your upper arm, or perform concentration curls using your inner thigh as a brace.
