Zottman Preacher Curl

An intermediate strength exercise for the biceps and forearms, done with a dumbbell and a bench or box.

Movement guide

Zottman Preacher Curl

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusBiceps · Forearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Cable preacher curl demonstrated on the 3D figure

3D demoCable preacher curlBeginner · A cable machine + A bench or box

Similar move, beginner grade.

This move

Zottman Preacher Curl demonstrated on the 3D figure

3D demoZottman Preacher CurlIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

3D demoChin-upAdvanced · Pull-up bar

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Grab 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.
As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
As 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.
Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps. Also: Forearms.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Dumbbell preacher curl demonstrated on the 3D figure

3D demoDumbbell preacher curlIntermediate · A dumbbell + A bench or box

Machine preacher curl demonstrated on the 3D figure

3D demoMachine preacher curlBeginner · Strength machine

One-arm dumbbell preacher curl demonstrated on the 3D figure

3D demoOne-arm dumbbell preacher curlIntermediate · A dumbbell + A bench or box

Preacher curl demonstrated on the 3D figure

3D demoPreacher curlIntermediate · A barbell + A bench or box

Preacher hammer curl demonstrated on the 3D figure

3D demoPreacher hammer curlIntermediate · A dumbbell + A bench or box

Reverse preacher curl demonstrated on the 3D figure

3D demoReverse preacher curlIntermediate · A barbell + A bench or box

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Questions people ask

What muscles does the Zottman Preacher Curl work?

Mainly the biceps, with help from the forearms.

What equipment do I need for the Zottman Preacher Curl?

A dumbbell + A bench or box.

Is the Zottman Preacher Curl good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Cable preacher curl.

What is an easier alternative to the Zottman Preacher Curl?

Try the Cable preacher curl. It works similar muscles at a lower grade.

How do I make the Zottman Preacher Curl harder?

Progress to the Chin-up, or add load, range or slower lowering once your form is solid.