Dumbbell One Arm Zottman Preacher Curl - A Great Bicep Exercise

Dumbbell One Arm Zottman Preacher Curl – A Great Bicep Exercise

The Dumbbell One Arm Zottman Preacher Curl is quite the strength building activity to work your whole arm. Do you really want to have outstanding technique in this unique exercise and get stronger forearms and biceps fast? You must read this how to guide and get started today.

Dumbbell One Arm Zottman Preacher Curl Exercise Summary

  • Primary Muscles Worked: Wrist Extensors
  • Other Muscles (Secondary) Worked: Biceps Brachii
  • Equipment: Dumbbell and Preacher Bench
  • Mechanics Type: compound
  • Force: Pull
  • Utility: Auxiliary

Dumbbell One Arm Zottman Preacher Curl Procedure

  • The Zottman curl consists of two wrists rotations per curl, one at the top and one at the bottom of the curl.
  • Begin by selecting your dumbbells and standing up straight.
  • With your palms facing out curl the dumbbells up to your chest.
  • Once at the top rotate your wrists so that your palms are facing out at top and lower the dumbbells back down.
  • Again a the bottom rotate your wrists so that your palms are facing out and continue to repeat these curls to finish your preferred reps.

Muscles Used

Target (Agonist)

  • Wrist Extensors


  • Biceps Brachii

Dynamic Stabilizers

  • None


  • No Significant Stabilizers

Antagonist Stabilizers

  • None


Should you desire to have the optimal strength gains, you will want to stick to these powerful tips. Similarly, when you wish to reduce the likelihood of receiving an injury, you will ideally stick with these tips.

  • minimize soreness by conducting a handful of minutes of aerobic concentrating on your primary muscles to finish your workouts. This cardiovascular exercise is really breaking up most of the lactic acid. Therefore you shall be minimizing your recovery.
  • Plan Your Workout Before You Get To The Gym. You must plan your exercise before you go when you have a target. If perhaps your objective is simply to maintain, you ought to continue to have a plan when you start your workout.
  • To Improve Speed And Power, Bring Up The Acceleration Of Your Movements. Maintain nice form or you might be more suboptimal to injury. You should lower the weight to 50 to 60 percent of your one rep max when lifting for power. However, you will need to now pause in between every rep.
  • Work out Somewhere You Are Able To Analyze Your Technique In A Mirror. You need to have the capability to always keep solid technique on every single rep, so you can make this happen you ought to have a way to watch and fix your form.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You want to stay clear of these typical errors to manage ideal form and continue to develop gains. Furthermore, when you keep away from these problems you will lower the prospect of receiving injuries.

  • You Must Not By Pass Your Warmup. Warming up your Muscle tissue is the Best way to avoid injury.
  • You’ll Do Better To Not Make It To Easy. Your main way to get stronger will be to challenge yourself.
  • Avoid Using To Little or Too Much Resistance. Too little, and you will not be sufficiently using your primary muscles, excessive, and you will likely need to cheat. Make certain you concentrate on your form.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell One Arm Zottman Preacher Curl Recap

You should finally be ready to perform dumbbell one arm zottman preacher curl perfectly. So now your following level is to utilize dumbbell one arm zottman preacher curl as a piece of a steady strength training program to build your forearms.

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