How to do the Single Arm Dumbbell Zottman Preacher Curl
- Lean over the incline backrest, upper arm flat against it.
- Curl the dumbbell up with your palm facing up.
- Turn your palm down at the top.
- Lower slowly, palm down, to full elbow extension.
- Turn your palm up at the bottom and repeat.
Full technique — 8 steps
- Set an adjustable bench to a steep incline and stand behind the backrest.
- Lean over the top of the backrest and rest the back of your working upper arm flat against it.
- Hold one dumbbell with a palms-up grip and start with the elbow fully extended.
- Curl the dumbbell toward your shoulder, keeping your upper arm flat on the backrest.
- At the top, turn your palm to face down.
- Lower the dumbbell slowly with the palm down until the elbow is fully extended.
- At the bottom, turn your palm back up before the next rep.
- 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
Compared with similar variants
| Single Arm Dumbbell Zottman Preacher Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Intermediate | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | moderate | low | low | moderate |
| Wrist | moderate | low | low | low |
| Equipment | Dumbbells, Adjustable bench | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
Barbell
- Bent Over Barbell Curl Same level
- Landmine Concentration Curl Easier
Kettlebell
- Single Arm Kettlebell Curl Easier
- Kettlebell Goblet Curl Easier
Cable machine
- Cable Reverse Curl Easier
- Single-Arm Cable Cross-Body Curl Easier
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
- Easier Seated Zottman Curl
- This exercise Single Arm Dumbbell Zottman Preacher Curl
- Harder Single Arm Barbell Curl
Too hard for now? Start with the Seated Zottman Curl.
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).
