Home Exercises Zottman Dumbbell Preacher Curls

Zottman Dumbbell Preacher Curls

Exercise Tips

  • Go slowly so you do not lose control of the weight

Zottman Dumbbell Preacher Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Preacher Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Preacher Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Dumbbell Biceps

Starting Position: Position yourself behind the preacher bench, one arm extended and resting over the pad. Hold a dumbbell in that hand, palm facing the ceiling. Place your other forearm on the top of the pad for support.

  1. 1 Exhaling, curl your hand up to your shoulder.
  2. 2At the peak of the movement, rotate your wrist so your palm is facing away from you, then inhale and slowly lower your arm back down.
  3. 3When your arm is straight, rotate your wrist again so that your palm is back in the starting position, facing up.
  4. 4Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat all steps.