Zottman Preacher Curl

Starting position:

Choose the appropriate dumbbell weight taking account of your fitness level and training type. Grab the dumbbells using an underhand grip and put your arms on the rest from the shoulders with your elbows at shoulder width. Sit down with your feet at shoulder width. In the starting position your arms are leaning on the rest and holding the dumbbells with an underhand grip. Your wrists are firmed up.

Exercise:

From the starting position do the motion by flexing your elbows towards your shoulders to have your palms upwards to your shoulders in the upper position.Subsequently, in the upper position, rotate your wrists inwards to an overhand grip and lead your hands back to the starting position and rotate to an underhand grip. Exhale while doing the upwards motion and inhale while returning to the starting position.

Note:

Choose the appropriate weight taking account of your abilities, overall fitness level and training type. Start with lighter weight to master the technique well. Focus on membrane (abdominal) breathing. Keep your elbows fixed in one point at shoulder width. Return to the starting position with slow, controlled motion rather than quickly relaxing the tension in your muscles.

Recommendation:

The number of repetitions depends on your type of training. Choose the frequency of the motion by taking account of your breathing and maintaining the correct technique.

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This is a variation of Zottman curls emphasizing isolation and proper technique. As every other isolated exercise (and every form of Preacher Curls) it’s more suitable for improving muscle definition than for gaining mass.

Named after the 19-century German-American strongman George Zottman (born 1867), this is a complex biceps exercise that is designed to strengthen the whole muscle as well as surrounding and supporting muscles such as the forearm (flexor carpi ulnaris), brachialis and brachioradialis.

Due to its complexity it cannot be done with very heavy weights. The emphasis is on proper technique and the movement should be slow and controlled.

Working both arms in the same time is harder than alternating arms. While it is not very common to see athletes doing the alternating Zottman curls it can be a good idea to do the last two reps alternating the arms.

Do not begin your biceps training with Zottman curls. This exercise will exhaust your forearm and should be done as the last biceps exercise (but you can continue with your forearm workout).