# Single Arm Dumbbell Zottman Preacher Curl

A one-arm preacher curl over the backrest of an incline bench, lifted with the palm up and lowered with the palm down. Trains the biceps on the way up and the forearms on the way down.

- Intermediate · Isolation
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/dumbbell-one-arm-zottman-preacher-curl/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-dumbbell-zottman-preacher-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 7/10
- Front delts: 3/10

## How to do the Single Arm Dumbbell Zottman Preacher Curl

1. Lean over the incline backrest, upper arm flat against it.
2. Curl the dumbbell up with your palm facing up.
3. Turn your palm down at the top.
4. Lower slowly, palm down, to full elbow extension.
5. Turn your palm up at the bottom and repeat.

### Full technique — 8 steps

1. Set an adjustable bench to a steep incline and stand behind the backrest.
2. Lean over the top of the backrest and rest the back of your working upper arm flat against it.
3. Hold one dumbbell with a palms-up grip and start with the elbow fully extended.
4. Curl the dumbbell toward your shoulder, keeping your upper arm flat on the backrest.
5. At the top, turn your palm to face down.
6. Lower the dumbbell slowly with the palm down until the elbow is fully extended.
7. At the bottom, turn your palm back up before the next rep.
8. Complete all reps on one side, then switch arms.

## Common mistakes

- Lifting the elbow off the backrest
- Turning the palm down too early
- Dropping the dumbbell on the way down
- Cutting off the bottom range
- Bending the wrist through the curl

## Form cues

- Keep upper arm still
- Palm up to lift
- Palm down to lower
- Fully extend each rep
- Wrists stay straight

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Hammer Spider Curl](https://seto.fit/exercises/resistance-band-hammer-spider-curl/), [Resistance Band Hammer Curl](https://seto.fit/exercises/resistance-band-hammer-curl/)
- **Barbell**: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/), [Landmine Concentration Curl](https://seto.fit/exercises/landmine-concentration-curl/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)
- **Cable machine**: [Cable Reverse Curl](https://seto.fit/exercises/cable-reverse-curl/), [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Hammer Curl](https://seto.fit/exercises/hammer-curl/) — Beginner
- Easier: [Seated Zottman Curl](https://seto.fit/exercises/seated-zottman-curl/) — Beginner
- **This exercise: Single Arm Dumbbell Zottman Preacher Curl — Intermediate**
- Harder: [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Single Arm Dumbbell Zottman Preacher Curl work?

Primary: Biceps 9/10, Forearms 7/10. Also works: Front delts 3/10.

### Which joints does the Single Arm Dumbbell Zottman Preacher Curl load?

Elbow: moderate, Wrist: moderate, Shoulder: low. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.

### When should I do the Single Arm Dumbbell Zottman Preacher Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Single Arm Dumbbell Zottman Preacher Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Dumbbell Zottman Preacher Curl?

Resistance bands: Resistance Band Hammer Spider Curl, Resistance Band Hammer Curl. Barbell: Bent Over Barbell Curl, Landmine Concentration Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl.

### What is an easier version of the Single Arm Dumbbell Zottman Preacher Curl?

Seated Zottman Curl (Beginner), Hammer Curl (Beginner).

### What is a harder version of the Single Arm Dumbbell Zottman Preacher Curl?

Single Arm Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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