Arms · Dumbbell
Dumbbell One Arm Zottman Preacher Curl
How to do the dumbbell one arm zottman preacher curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Sit at a preacher bench with one upper arm flat on the pad, holding a dumbbell with palm facing up. Curl the dumbbell toward your shoulder, then rotate your wrist to a palm-down grip at the top and lower the weight slowly with that pronated grip. Rotate back to palm-up at the bottom and repeat.
- 1Squeeze your biceps hard on the way up with the palm facing up
- 2Feel your forearm and brachialis load as you lower with the palm facing down
- 3Keep your upper arm pinned to the pad through the whole rep
Common mistakes
- Do not let your elbow lift off the pad to cheat the weight
- Avoid rushing the lowering phase; the pronated descent is the point
- Do not swing your torso to start the curl
Muscles worked
The dumbbell one arm zottman preacher curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell one arm zottman preacher curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.