Arms · Dumbbell
Dumbbell Zottman Preacher Curl
How to do the dumbbell 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 the preacher bench with the back of your upper arms on the pad and a dumbbell in each hand, palms up. Curl the dumbbells up squeezing the biceps, rotate your wrists to palms-down at the top, then lower slowly in the palms-down position before rotating back at the bottom.
- 1Biceps contracting hard on the way up
- 2Forearms loaded through the palms-down lowering
- 3Upper arms pinned to the pad the whole set
Common mistakes
- Lifting the elbows off the pad to cheat the lift
- Rushing the lowering phase where the forearms work
- Cutting the range short at the bottom stretch
Muscles worked
The dumbbell zottman preacher curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell 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.