Beginner
DUMBBELL ONE ARM ZOTTMAN PREACHER CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
2
Step:2 Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
3
Step:3 Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
4
Step:4 At the top of the curl, rotate your wrist so that your palm faces up.
5
Step:5 Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
