Zottman Preacher Curl

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Rest the backs of your arms on the preacher pad with a dumbbell in each hand, palms up. Curl supinated to shoulder height, **rotate your wrists to palms down** and lower slowly pronated; rotate back at the bottom. It is the Zottman with the arm completely pinned: the pronated eccentric is brutal for the forearm. **Light weight.** The classic mistake is rotating halfway down: you rotate at the very top, elbow closed and the weight still.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

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