Zottman Preacher Curl
Muscles worked
Instructions
- 1Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
- 2As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
- 3Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
- 4As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
- 5Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Zottman Preacher Curl
The Zottman preacher curl combines the standard curl and the reverse curl into a single rep: the lift is done palms-up to maximize the biceps contraction, while the lowering is done palms-down to heavily engage the forearm extensors eccentrically. The preacher pad's support ensures strict isolation by locking out any shoulder movement. It's a highly complete hybrid exercise that trains both the biceps and forearm in the same movement, making it a great time-saver for packed arm sessions.
check_circleBenefits
- check_circleCombines a standard and reverse curl in one movement
- check_circleHeavily engages the forearm extensors eccentrically
- check_circleStrict isolation thanks to the preacher pad
- check_circleTime-efficient way to train biceps and forearm together
lightbulbExecution tips
- lightbulbKeep the upper arms firmly pressed against the pad
- lightbulbSwitch grip precisely at the bottom of the movement
- lightbulbControl the pronated descent especially carefully
- lightbulbUse a lighter load than a standard curl
warningCommon mistakes
- warningForgetting to rotate the wrists at the right moment
- warningLoading too heavy, since the pronated phase is harder
- warningLifting the arms off the pad during the rotation
- warningRushing the grip switch without control
helpFrequently asked questions
Why switch grips between the lift and the lowering?expand_more
It maximizes the biceps contraction on the way up while heavily engaging the forearm extensors on the way down.
Should I use a lighter load than a standard curl?expand_more
Yes, the pronated lowering phase is more demanding on the forearm, so a lighter load is recommended.
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