Dumbbell Zottman Preacher Curl

How to do it

Set the preacher pad height so your armpits rest flush on top.

1. 1

   Sit on the preacher bench and grasp a dumbbell in each hand with an underhand grip.

2. 2

   Place the back of your upper arms on the pad and extend your arms.

3. 3

   Curl the weights towards your shoulders, keeping your upper arms stationary.

4. 4

   At the top of the curl, rotate your wrists so that you have an overhand grip.

5. 5

   Lower the dumbbells with this grip, controlling the movement.

6. 6

   At the bottom, rotate your wrists back to the underhand position.

7. 7

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Lifting the elbows off the preacher pad
• ✕Curling the weight up with a jerky motion
• ✕Stopping short of full extension at bottom