Zottman Preacher Curl
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General info
How to perform exercise
- Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
- As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
- Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
- As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
- Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
- Repeat for the recommended amount of repetitions.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Biceps, and auxiliary muscles: Forearm
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Zottman Preacher Curl » are among the best rated by athletes.
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Exercise substitutions
You can try replacing the exercise «Zottman Preacher Curl » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Zottman Preacher Curl
Author: AtletIQ: on
Zottman Preacher Curl — The benefits of exercise, how to properly perform and how many sets to do..
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