Zottman Preacher Curl

How to do it

1. 01Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
2. 02As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
3. 03Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
4. 04As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
5. 05Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
6. 06Repeat for the recommended amount of repetitions.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.