Zottman Preacher Curl

A Zottman curl variation performed on a preacher bench, combining supinated (palms-up) and pronated (palms-down) grip phases to intensely target the biceps and forearms.

Instructions

1. Sit at a preacher bench with your upper arms resting on top of the pad.
2. Grab a dumbbell in each hand and position them at shoulder height with palms facing downward (pronated grip).
3. Your elbows should be flexed, and your arms should be partially bent as your starting position.
4. Slowly lower the dumbbells by extending your arms downward while keeping your palms facing down.
5. Continue lowering until your upper arms are extended and your biceps are fully stretched.
6. Once at the bottom position, rotate your wrists so your palms face upward (supinated grip).
7. Use your biceps to curl the dumbbells upward while exhaling, maintaining the supinated grip.
8. Continue curling until the dumbbells reach shoulder height and your biceps are fully contracted.
9. At the top, bring your pinky finger higher than your thumb to maximize biceps contraction.
10. Squeeze the biceps hard for a moment, then rotate your wrists back to the pronated (palms-down) grip.
11. Slowly lower the dumbbells back to the starting position under control using the pronated grip.
12. Repeat for the prescribed number of repetitions.

Tips

• The preacher bench eliminates momentum and isolates the biceps more effectively than standing curls.
• The combination of supinated concentric and pronated eccentric phases maximizes biceps and forearm development.
• Maintain constant tension on the muscles throughout the movement by avoiding lockout at the bottom.
• Use moderate weight and control to ensure proper form through all grip transitions.
• This variation is excellent for intense biceps training and addressing muscular imbalances.