The Dumbbell One Arm Zottman Preacher Curl is a variation of the traditional preacher curl exercise that targets the biceps and forearms. It is performed using a dumbbell and a preacher curl bench.
How to perform
To perform the Dumbbell One Arm Zottman Preacher Curl, follow these steps:1. Sit on the preacher curl bench with your back flat against the bench and your armpit snug against the pad.
2. Grab a dumbbell with an underhand grip (palm facing up) and rest your arm on the preacher bench pad with your elbow slightly bent.
3. Slowly curl the dumbbell towards your shoulder, keeping your elbow close to your body and your wrist straight.
4. Once you reach the top of the movement, rotate your wrist so that your palm is facing down (overhand grip).
5. Slowly lower the dumbbell back to the starting position, keeping control of the weight to work your forearm muscles.
6. Repeat for the desired number of reps before switching to the other arm.
Remember to keep your movements slow and controlled to maximize muscle engagement and prevent injury. Adjust the weight of the dumbbell as needed to ensure proper form and challenge yourself appropriately.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.