Dumbbell Single-Arm Preacher Zottman Curl
Build bigger biceps & forearms with this curl variation! Combines preacher curls with a Zottman twist for ultimate arm growth.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Position yourself at a preacher bench, gripping a dumbbell in one hand with an underhand grip (palms facing up).
2. Secure your arm so that your upper arm and elbow are flat against the bench pad. Your arm should be fully extended.
3. Curl the dumbbell upwards towards your shoulder, while keeping your upper arm and elbow stationary.
4. At the top of the movement, rotate your wrist so that your palm is now facing down (overhand grip).
5. Lower the dumbbell with this overhand grip, controlling the weight as you return to the starting position.
6. At the bottom of the movement, rotate your wrist back to an underhand grip.
7. Repeat the movement for the desired number of repetitions before switching arms.
Ensure to perform the exercise with controlled movements, focusing on the bicep contraction and the rotation of the wrist. Avoid using momentum or swinging the weight, and concentrate on engaging the biceps and forearms throughout the exercise.