Dumbbell One-Arm Zottman Preacher Curl
A one-arm Zottman curl standing behind an incline bench, the upper arm over its backrest: up palms up, down palms down.
How to do it
Setup
Standing behind a steep incline bench, one upper arm draped over the backrest, dumbbell palms up, free hand on the bench.
Steps
- Curl the bell up palms up, arm against the backrest.
- Turn the palm down at the top.
- Lower slowly palm down; turn it back up and repeat, then switch arms.
Common mistakes
Rotating mid-way instead of at the ends: turn only at the top and the bottom. Arm riding up the backrest: keep the armpit at its top edge. Rushing the palms-down lowering: it is the half this curl adds; slow it.
Breathing
Exhale on the curl, inhale on the slow lowering.
