How to do a dumbbell zottman preacher curl

Setup:

1. Preacher Curl Bench: Adjust the seat of a preacher curl machine so your armpits are comfortably resting on the top of the pad.
2. Dumbbell Placement: Place the dumbbells on the floor beside the bench.
3. Grip: Sit down on the bench, pressing your chest firmly against the pad. Pick up the dumbbells with a supinated grip (palms facing up).
4. Starting Position: Extend your arms and rest the underside of your forearms and wrists on the pad.

The Lift:

1. Curl Upward: Inhale and slowly curl the dumbbells up towards your shoulders, keeping your upper arms and elbows stationary against the pad. Focus on using your biceps to lift the weight.
2. Rotate at the Top: As you reach the top of the curl, rotate your wrists so that your palms face down (pronated grip).
3. Lower with Control: Exhale and slowly lower the dumbbells back to the starting position with your palms still facing down. Resist the urge to drop or relax at the bottom.
4. Rotate at the Bottom: Before initiating the next curl, rotate your wrists back to the supinated grip (palms facing up).

Tips:

• Focus on the Biceps and Forearms: The Zottman curl works both the biceps and forearms due to the change in grip during the movement.
• Elbow Position: Keep your elbows firmly planted against the pad throughout the entire movement.
• Slow and Controlled: Avoid using momentum. Focus on the contraction of your biceps and forearms.
• Full Range of Motion: Extend your arms fully at the bottom, feeling a good stretch in your biceps.