Zottman Preacher Curl

a.k.a. Alternating Preacher Curl

Differentiation: Mechanics

This variation of a Preacher Curl is unique. Here is how: you stand. Standing gives you better leverage. Leverage allows you to increase the amount of bicep strength you can use. You also perform this exercise one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on developing each bicep individually.

Starting Position

To get into starting position, do this...

1) Locate a preacher curl bench.

2) Adjust the height of the bench's pad, so the top edge of the arm pad rests against your underarms with your upper arms resting along the length of the pad.

3) Obtain two dumbbells.

4) Stand facing the top edge of the arm pad of the preacher curl machine.

5) Place your feet shoulder-width apart for stability.

6) Grasp the dumbbell in one hand.

7) If your elbows are correctly placed, your armpits should be pressed against the edge of the pad.

8) You should be holding the dumbbell using an underhand grip.

9) Lift the dumbbell upward until it is close to your shoulder with your palm facing your chin.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while slowly allowing the dumbbell to lower, using a slow and controlled movement

3) ...until your forearm touches the pad.

4) Once the the dumbbell reaches its lowest level, rotate your wrist 180 degrees, so your palm faces upward.

5) Exhale while you contract your biceps and curl the dumbbells upward

6) ...until the dumbbell reaches shoulder level.

7) Once the dumbbell reaches shoulder level, rotate your wrist 180 degrees, so your palm faces downward.

8) Hold this position and squeeze your biceps for a count of one second.

9) Repeat reps for a full set.

10) Switch arms and complete a full set with the other arm.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms resting stationary on the pad and only move your forearms to allow your biceps to do all of the pulling.

Keep your body tight against the pad of the machine. If you let your body swing backwards to assist with lifting the dumbbell, you will limit the effectiveness that this exercise has on your biceps.

Squeeze your bicep during the movement and at the top of the movement.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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