The Dumbbell Standing Zottman Preacher Curl is a variation of the traditional preacher curl exercise that targets the biceps and forearms. This exercise involves using dumbbells and performing a curl movement while standing at a preacher curl bench. The unique aspect of the Zottman curl is that it involves both a standard curl and a reverse curl in the same movement, working both the biceps and forearms.
How to perform
Here are step-by-step instructions on how to perform the Dumbbell Standing Zottman Preacher Curl:1. Position yourself in front of a preacher curl bench with a dumbbell in each hand. Your arms should be fully extended and resting on the bench, with your palms facing up.
2. Start the movement by curling the dumbbells towards your shoulders while keeping your elbows close to your body. This is the standard curl portion of the exercise.
3. Once you reach the top of the curl, rotate your wrists so that your palms are facing down. This is the reverse curl portion of the exercise.
4. Slowly lower the dumbbells back to the starting position, making sure to control the movement and keep your elbows stable throughout.
5. Repeat for the desired number of repetitions, focusing on maintaining proper form and control throughout the exercise.
6. To increase the challenge, you can adjust the weight of the dumbbells or the number of repetitions performed.
Overall, the Dumbbell Standing Zottman Preacher Curl is a challenging exercise that effectively targets the biceps and forearms, helping to improve strength and muscle definition in these areas.
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.