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Biceps

Zottman Preacher Curl

Zottman Preacher Curl (Start)Zottman Preacher Curl (End)
LevelIntermediateEquipmentDumbbellMechanicIsolationForcePull

A preacher curl with a twist: curl with an underhand grip, then lower with an overhand grip to hit the biceps and forearms.

Strength
Primary musclesBiceps
Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %
Effort during a set4.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Sit at a preacher bench with your arms resting on the pad, holding a dumbbell in one hand.
  2. 2Start with your arm extended and your palm facing up.

How to perform

  1. 1Curl the dumbbell up with your palm facing up.
  2. 2Rotate your wrist at the top so your palm faces down.
  3. 3Lower the dumbbell slowly with your palm down.
  4. 4Rotate back to palm up at the bottom and repeat.

Alternatives

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More with Dumbbell

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Stretches for Biceps

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