Dumbbell One-Arm Zottman Preacher Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell One-Arm Zottman Preacher Curl

Step by step instructions, muscle activation and variants for the Dumbbell One-Arm Zottman Preacher Curl.

MediumBiceps

About this exercise

The dumbbell one-arm Zottman preacher curl combines a supinated curl upward with a pronated lowering on a preacher bench, working both the biceps and forearm extensors in a single movement. The preacher pad keeps the upper arm fixed, maximising isolation while the grip rotation adds forearm challenge throughout the range.

How to Perform

  • Sit at a preacher bench and rest one upper arm flat against the angled pad
  • Hold a dumbbell with a supinated grip (palm facing up) in the working hand
  • Curl the dumbbell upward in a controlled arc until the forearm is nearly vertical
  • At the top, rotate your wrist so your palm faces downward (pronated grip)
  • Lower the dumbbell slowly back to the starting position with the palm still facing down
  • Rotate the wrist back to a supinated grip at the bottom before the next rep
  • Complete all reps on one arm before switching sides

Muscle Activation

Primary
Biceps
Secondary
Inner forearmOuter forearm

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell One-Arm Zottman Preacher Curl

The Dumbbell One-Arm Zottman Preacher Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

Arms Stretch on a Support

Bodyweight · Easy
BicepsFront shouldersMiddle chest

Assisted Chin-Up on a Bench

Bodyweight · Easy
BicepsMiddle backMiddle chestTrapezius

Band 45-Degree Biceps Curl

Easy
BicepsOuter forearm

Band Alternating Biceps Curl

Easy
BicepsOuter forearm