Zottman Preacher Curl
A preacher curl that goes up palms-up and comes down palms-down. The curl trains the biceps; the slow overhand lowering loads the brachioradialis and forearm extensors.
Primary muscles
- Biceps
- Brachioradialis
Secondary muscles
- Brachialis
- Forearm Extensors
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit at a preacher bench with the backs of both upper arms on the pad, dumbbells curled up at shoulder height, palms facing down.
Lower the dumbbells slowly with the palms down until the arms are nearly straight.
At the bottom, rotate the palms to face up.
Curl the dumbbells back up, lifting the little finger slightly higher than the thumb.
At the top, rotate the palms down again and repeat.
Breathing: Inhale as you lower, exhale as you curl.
Coaching tips
Up palms-up, down palms-down
Slow negatives
Rotate at the ends, not mid-rep
Common mistakes
Rotating mid-rep
Dropping the overhand negative
Lifting the elbows off the pad
Safety notes
Pick a load you can lower slowly with an overhand grip; that half is the weak link.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.