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Zottman Preacher Curl

The Zottman Preacher Curl primarily targets your Biceps, with support from Forearms. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Biceps Secondary muscles: Forearms

How to perform Zottman Preacher Curl

  1. Step 1. 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.
  2. Step 2. As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
  3. Step 3. Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
  4. Step 4. 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.
  5. Step 5. Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary benefit of the Zottman preacher curl?

This variation targets the biceps brachii during the concentric phase and shifts focus to the brachialis and brachioradialis during the slow, pronated eccentric phase.

How should I perform the rotation during this exercise?

Curl the weight with a supinated grip, then rotate your palms to face downward at the top of the movement. Maintain this pronated position throughout the entire lowering phase.

What is a common mistake to avoid during the eccentric phase?

Avoid letting the dumbbells drop quickly after the rotation. The effectiveness of the Zottman curl relies on a controlled, three-to-four second descent to maximize forearm and brachialis tension.

How should I program this movement for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a moderate weight. Because the eccentric phase is more challenging, you may need to use lighter loads than a standard preacher curl.

What is a suitable alternative for beginners who struggle with the rotation?

Beginners can perform standard dumbbell preacher curls or hammer curls to build foundational strength. Once wrist stability is established, introduce the Zottman rotation with very light weights.

Sample sets & reps for Zottman Preacher Curl

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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