Dumbbell Zottman Preacher Curl

Beginner

Biceps

Dumbbell

What Dumbbell Zottman Preacher Curl really gives you is strength you can feel outside the gym, driven by independent dumbbell loading.

How to do Dumbbell Zottman Preacher Curl

Sit on a preacher bench with a dumbbell in each hand, palms facing up and elbows resting on the pad.
Curl the dumbbells up towards your shoulders, keeping your upper arms stationary and your palms facing up.
At the top of the curl, rotate your wrists so that your palms are facing down.
Slowly lower the dumbbells back down to the starting position, rotating your wrists back to the starting position as you do so.
Repeat for the desired number of repetitions.

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Dumbbell Zottman Preacher Curl Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Zottman Preacher Curl Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Dumbbell Zottman Preacher Curl

Harder progression

Dumbbell Alternate Biceps Curl

Swap Dumbbell Zottman Preacher Curl For

Preacher Curl

Bodyweight Side Lying Biceps Curl

Cable Overhead Curl On Exercise Ball

Dumbbell Zottman Preacher Curl — Frequently Asked Questions

How do you do the Dumbbell Zottman Preacher Curl?

Sit on a preacher bench with a dumbbell in each hand, palms facing up and elbows resting on the pad. Curl the dumbbells up towards your shoulders, keeping your upper arms stationary and your palms facing up. At the top of the curl, rotate your wrists so that your palms are facing down. 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 Zottman Preacher Curl work?

The Dumbbell 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 Zottman Preacher Curl should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Zottman Preacher Curl good for beginners?

Yes. The Dumbbell Zottman Preacher Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Zottman Preacher Curl?

Try the Preacher Curl, Bodyweight Side Lying Biceps Curl or the Cable Overhead Curl On Exercise Ball. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.