Zottman Preacher Curl
10 reps
Curl up palms-up, flip to palms-down at the top, then lower.
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BICEPS
Zottman Preacher Curl
The Zottman preacher curl blends the grip switch of the Zottman curl with the strict support of a preacher bench. Curling up with palms up hits the biceps, then rotating to palms down on the way back loads the forearms and brachialis. It's a thorough arm builder with the bench keeping form tight.
How to do it
- 1
Sit at the preacher bench with your chest against the pad and your arms resting over it.
- 2
Hold a dumbbell in each hand with your palms facing up.
- 3
Keeping your upper arms on the pad, bend your elbows to curl the dumbbells up toward your shoulders.
- 4
At the top, rotate your palms to face down.
- 5
Lower the dumbbells back down slowly in the palms-down position, then rotate back up to repeat.