Dumbbell One Arm Zottman Preacher Curl
Also known as: one arm dumbbell zottman preacher curl
The point of Dumbbell One Arm Zottman Preacher Curl is control through the whole range; independent dumbbell loading is how it gets there.
How to do Dumbbell One Arm Zottman Preacher Curl
- Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
- Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
- Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- At the top of the curl, rotate your wrist so that your palm faces up.
- Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Zottman Preacher Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell One Arm Zottman Preacher Curl Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Dumbbell One Arm Zottman Preacher Curl
Swap Dumbbell One Arm Zottman Preacher Curl For
Dumbbell One Arm Zottman Preacher Curl — Frequently Asked Questions
How do you do the Dumbbell One Arm Zottman Preacher Curl?
Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip. Rest your upper arm on the preacher bench pad, allowing your arm to fully extend. Curl the dumbbell up towards your shoulder, keeping your upper arm stationary. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell One Arm Zottman Preacher Curl work?
The Dumbbell One Arm Zottman Preacher Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell One Arm Zottman Preacher Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell One Arm Zottman Preacher Curl good for beginners?
Not usually. The Dumbbell One Arm Zottman Preacher Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell One Arm Zottman Preacher Curl?
Try the Ez Barbell Reverse Grip Curl, Cable Lying Bicep Curl or the Barbell Prone Incline Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell One Arm Zottman Preacher Curl the same as the one arm dumbbell zottman preacher curl?
Yes. The Dumbbell One Arm Zottman Preacher Curl is also commonly called the one arm dumbbell zottman preacher curl. Different gyms and training programs label it differently, but "one arm dumbbell zottman preacher curl" refer to this same movement.
