Dumbbell One Arm Zottman Preacher Curl

BicepsDumbbellBeginner
1. Sit on a preacher curl bench with a dumbbell in one hand. 2. Place your upper arm flat against the pad of the bench and extend your arm fully. 3. Start with your palm facing upwards (supinated grip). 4. Curl the dumbbell towards your shoulder, while keeping your upper arm against the pad. 5. At the top of the movement, rotate your wrist so that your palm faces downwards (pronated grip). 6. Slowly lower the dumbbell back to the starting position, while maintaining control and a slow and controlled movement. 7. Repeat the curl for the desired number of repetitions. 8. Switch to the other arm and repeat the exercise.

How to perform the Dumbbell One Arm Zottman Preacher Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell One Arm Zottman Preacher Curl using your dumbbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your biceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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