Dumbbell Zottman Preacher Curl – Great Exercise For Grip and Biceps

The Dumbbell Zottman Preacher Curl is a nice weight lift to workout your forearms and biceps, that most people don’t know about. Do you want to enjoy a lifting technique that will make you look like a pro? You must take advantage of this how-to tutorial and start showing off those biceps and forearms.

Dumbbell Zottman Preacher Curl Exercise Summary

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

Dumbbell Zottman Preacher Curl Procedure

  • Commence by taking your dumbbells and having a seat on a preacher bench.
  • Start by executing a normal preacher curl palms facing up in the down position and curl them dumbbells up to your chest.
  • Next rotate your wrists in the top position so that your palms are now facing out away from you.
  • Then lower the dumbbells back down to the starting position, once there again rotate your wrists to that your palms are facing up and you are ready for your next rep.
  • Continue to repeat for the desired range of reps.

Muscles Used

Target (Agonist)

  • Wrist Extensors


  • Biceps Brachii

Dynamic Stabilizers

  • None


  • No Significant Stabilizers

Antagonist Stabilizers

  • None


When you wish to attain the optimum muscle development, you will want to abide by these uncomplicated tips. Similarly, whenever you wish to avoid getting an injury, you should follow these tips.

  • cut down muscle soreness by performing a only a few minutes of aerobic exercise concentrating on your primary muscle groups to finish your routine. This aerobic exercise will be removing much of the lactic acid. Thus you will be reducing your healing.
  • Always Keep Your Stomach Tight. For most exercises, you will need to reinforce your back bone by flexing your core to strengthen your inner pressure near your backbone.
  • Complete Power Sets. Is doing a set of a couple totally different exercises back to back. Furthermore there are a couple of key tactics to undertake power sets, primary is to target on an individual muscle. The other is to target on different muscle.
  • Push Yourself To Within Failing To Be Able To Raise The Teardown Of Your Muscle Tissues. You should make sure you’ve put in place proper safety precautions any time you are going to lift to close to failure.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You must avoid these regular errors to keep ideal technique and develop definition. At the same time, when you keep away from these errors you will prevent the opportunity of developing an injury.

  • You’ll Do Better To Not begin using improper technique. Poor technique might be the fast means to experience a physical injury.
  • Try Not To Try To Lift To Much Weight. You may compromise your form and may well bring about a personal injury whenever you aim to work with to much weight.
  • Don’t Relax Your Abs. Keeping your abs tight to protect your spine by maintaining your internal pressure.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Zottman Preacher Curl Recap

You finally have the means to conduct dumbbell zottman preacher curl thoroughly. Right now your following level is to utilize dumbbell zottman preacher curl as an aspect of a long term weight training routine to build up your forearms.

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