How to do a Zottman Preacher Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Dumbbells
Preacher Curl Bench
Workouts with Zottman Preacher Curl
Instructions for Proper Form
Combines the Zottman curl's grip switch with the preacher bench's stability. This isolation exercise targets the biceps, forearms, and brachialis, enhancing arm strength and muscle definition. It uniquely challenges the muscles by incorporating both supination and pronation of the forearm.
- Sit upright on the bench while pressing your chest against the pad.
- Extend your arms over the pad with a pair of dumbbells facing your palms up.
- With your arms parallel and in front of your shoulders, flex your elbows to raise the dumbbells keeping your upper arms in contact with the pad.
- Once your forearms have come into contact with your biceps, rotate your palms to face the floor and Lower the bar back to the starting position.
Weight & 1 Rep Max Calculator
Average Zottman Preacher Curl standards by male, female, weight, age and height
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- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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Alternatives & Variations to Zottman Preacher Curl
1. Zottman Curl
66.8 mSCORESWAPPED 179 TIMESCombines a standard curl with a reverse curl in one motion, targeting biceps, brachialis, and forearm muscles. This isolation exercise improves grip strength and increases muscle challenge by alternating grips, offering a comprehensive arm workout that engages multiple muscle groups effectively.
2. Preacher Curl
95.9 mSCORESWAPPED 137 TIMESSimilar to other curls, this isolation exercise targets the biceps. By using a preacher curl bench, you ensure that your elbows are locked in place, which prevents any swinging of your arm to assist in moving the weight. The use of an EZ-bar adds some stability to the movement, allowing you to focus more on exertion that stabilizing the movement. The combination of these two variations makes this an excellent exercise for developing strength in your biceps with minimal risk of cheating.
3. Dumbbell Preacher Curls
71.9 mSCORESWAPPED 93 TIMESIsolation movement on a preacher bench, targeting the biceps with controlled motion. Provides muscle engagement and stability, reducing the chance of cheating, perfect for those seeking intense focus on bicep growth and form improvement.
4. Single Arm Preacher Curl
43.2 mSCORESWAPPED 71 TIMESIsolation exercise that targets the biceps with increased focus. The preacher bench provides stability, allowing for concentrated muscle engagement and reducing the risk of compensatory movements. This exercise is perfect for correcting imbalances and focusing intensively on one arm at a time.
5. Machine Preacher Curl
82.4 mSCORESWAPPED 60 TIMESMachine Preacher Curl is an isolation exercise that targets the biceps. By using a preacher curl machine, you ensure your elbows are locked in place, preventing any swinging to assist in moving the weight. The machine adds stability to the movement, allowing you to focus more on exertion than stabilization, making it excellent for bicep development.
6. Hammer Curls
99.2 mSCORESWAPPED 60 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
7. Machine Bicep Curl
93.1 mSCORESWAPPED 53 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
8. Concentration Curl
91.3 mSCORESWAPPED 48 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
9. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 43 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
10. Reverse Barbell Curl
96.8 mSCORESWAPPED 36 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using a reverse grip increases the demand for grip strength, and can be a way to train for functional applications of biceps strength. The use of a barbell adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion rather than stabilizing the movement.