Dumbbell Preacher Zottman Curl
Bicep curls, evolved! Hammer your biceps AND forearms with this preacher curl variation. Prepare for the pump!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Sit on a preacher bench with a dumbbell in each hand. Ensure that your elbows and upper arms are resting on the padding.
Start with palms facing up (supinated grip) in the curled position as shown in the second image.
Lower the dumbbells slowly until your arms are nearly straight, maintaining the supinated grip throughout the downward movement.
As you reach the bottom of the movement, rotate your wrists to a pronated grip (palms facing down) before starting the curl movement, as illustrated in the third image.
Curl the dumbbells back up to the starting position while keeping the wrists pronated.
Once you've curled the dumbbells as far as you can, rotate your wrists back to a supinated grip.
Repeat the curl with the pronated grip on the way down and the supinated grip on the way up for the desired number of repetitions and sets.
Note: It is important to keep the motion controlled, especially during the rotation of the wrists, to prevent injury and maximize the effectiveness of this exercise for both the biceps and the forearm muscles.
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