Dumbbell One Arm Zottman Preacher Curl

How to do it

Plant your feet firmly on the floor and brace your core.

1. 1

   Sit at a preacher bench with a dumbbell in one hand, palm facing up.

2. 2

   Place the back of your upper arm on the bench and extend your arm fully.

3. 3

   Curl the dumbbell up towards your shoulder.

4. 4

   At the top of the movement, rotate your wrist so your palm faces down.

5. 5

   Lower the dumbbell back to the starting position while maintaining the palm-down position.

6. 6

   At the bottom, rotate your wrist back to the starting position and repeat.

7. 7

   Complete all reps on one arm before switching to the other.

Common mistakes

• ✕Lifting the upper arm off the bench pad
• ✕Rotating the wrist before reaching the top
• ✕Dropping the dumbbell quickly on the way down