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Intermediate
Dumbbell One Arm Zottman Preacher Curl
4 steps Updated 29/08/2026
Dumbbell One Arm Zottman Preacher Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
Step by step
How to perform it
- Stand behind an incline bench and lean your right arm on the bench's headrest, holding a dumbbell in your hand with an underhand grip (palm facing up).
- Curl the dumbbell upward towards your shoulder, keeping your upper arm stationary and focusing on engaging your biceps.
- At the top of the curl, rotate your wrist to turn your palm downward, transitioning to an overhand grip.
- Slowly lower the dumbbell back to the starting position with the overhand grip. Rotate your wrist back to the underhand grip for the next repetition. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Dumbbell One Arm Zottman Preacher Curl
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