Dumbbell One Arm Zottman Preacher Curl

This exercise works your biceps and forearms using a special bench and a dumbbell. It uses a lifting and twisting motion to strengthen your arm muscles.

How to Perform

1Sit on the bench and hold the weight in one hand with your palm facing up.
2Rest your upper arm on the pad and let your arm hang down until it is straight.
3Lift the weight up toward your shoulder while keeping your upper arm still.
4At the top of the lift, turn your wrist so your palm faces up.
5Slowly lower the weight back down while turning your wrist back to the start.
6Do this for the right number of times, then switch arms.

Exercise Info

Primary Muscles

Biceps

Secondary Muscles

Forearms

Equipment

Dumbbell

Difficulty

Intermediate

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