Dumbbell One-Arm Zottman Preacher Curl

Have you been training your arms for a while, but it feels like it is time to increase intensity? Then you need to check out the dumbbell one-arm Zottman preacher curl. This bicep-isolating, forearm-building exercise will help you carve out lean, muscular arms.

In this article, we will discuss how to do the dumbbell one-arm Zottman preacher curl. We cover techniques, expert tips, and programming to help you take your arm training to the next level.

How To Do

  1. Set your incline bench to a 45-degree angle.
  2. Pick up a dumbbell and walk to the head of the bench.
  3. Assume a split stance. Place the tricep of the dumbbell arm on the bench.
  4. Straighten your elbow with your palm facing upward (supinated). Keep your upper arm on the bench.
  5. Curl the dumbbell toward your shoulder. Bring it just past 90 degrees of elbow flexion (bending).
  6. Pause, then rotate your wrist so that your palm is facing the floor. 
  7. Gradually lower the dumbbell until your elbow is straight again.
  8. Pause again and rotate your wrist so your palm faces upward (supinated).

Tips From Expert

  • The Zottman curl is a complex exercise that only requires minimal weight to be effective. Use a lightweight and focus on technique.
  • Concentrate on tensing your biceps during the lifting phase of the movement. This will help you develop a better mind-muscle connection, improving your results.
  • Ensure your feet are firmly placed on the floor and your core muscles are tensed for the duration of the movement. This will reduce unwanted body movement and improve your lifting capacity.
  • Adding the exercise to a split workout will give you more time to focus on the correct technique. This will lead to better quality contractions and improved results.

Optimal Sets and Reps

Below is a range of load recommendations for strength, hypertrophy, endurance, and power.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Dumbbell One-Arm Zottman Preacher Curl

How to Put in Your Workout Split

The dumbbell one-arm Zottman preacher curl combines elbow and wrist movements to target the biceps, brachialis, and forearms. Below is a list of suitable training splits for this exercise. 

- Complete-Body — The dumbbell one-arm Zottman preacher curl targets the biceps and forearms. This makes it great for a complete-body workout. We suggest adding it towards the end of your workout.

- Bro Split — If there was ever a time to program the dumbbell one-arm Zottman preacher curl, it's during the bro split. Add it alongside your other long head bicep exercises to your arm day workout. This will increase arm training volume and stimulus, promoting greater growth.  

To promote muscle hypertrophy, perform sets of 8–12 repetitions at a moderate to high intensity at 60%–80% of your one repetition maximum. This is the maximum weight you can lift for one repetition with the correct form.

- Upper/Lower — The upper and lower body split is a great way to divide your training. It allows you to dedicate more time to each muscle group. Program the dumbbell one-arm Zottman preacher curls on your upper body day towards the end of your workout. 

Primary Muscle Groups

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Biceps Long Head

The biceps brachii contains two heads; the short head and the long head. It is located at the front of the upper arm (humerus).

The biceps long head is situated on the outer side of the upper arm. It attaches to the front of the shoulder blade (scapula) and inserts into the forearm. Its purpose is to flex (bend) the elbow and supinate the forearm (turn palms up).

During the one-arm Zottman preacher curl, the biceps long head concentrically shortens, flexing the elbow and supinating the forearm. As we rotate the forearm, these fibers elongate, placing greater emphasis on the brachialis and brachioradialis during the lowering phase.   

Biceps Short Head

Our biceps short head is situated on the inner side of the front of your upper arm. It originates from the front of the scapula and inserts into the forearm. It also flexes and supinates the elbow.

When performing the Zottman preacher curl, the short head fibers shorten as we curl the dumbbell. From here, these fibers lengthen as we rotate the forearm into a pronated position (palm facing downward). They continue to lengthen as we lower the dumbbell back to the starting position. This activation pattern makes it one of the great short-head bicep exercises.

Secondary Muscle Groups

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Brachialis

Your brachialis is located beneath the biceps brachii. It attaches from the lower part of the humerus and inserts into the ulna (a forearm bone). Its main function is to flex the elbow.

During the one-arm Zottman preacher curl, the brachialis concentrically shortens, working alongside the biceps brachii to flex the elbow. As we rotate the forearm into the pronated (palms down) position, the brachialis becomes less active. Then, as we lower the dumbbell, it eccentrically lengthens to return to the starting position.

Brachioradialis

The brachioradialis is located at the front of the forearm. It attaches from the humerus to the radius (forearm bone). It functions as an elbow flexor, forearm pronator, and supinator.

During the curl, the brachioradialis concentrically shortens, working with the biceps and brachialis to flex the elbow. It is also active in keeping the forearm supinated during the lifting phase and pronated during the lower phase. This makes the dumbbell one-arm Zottman preacher curl great for developing your brachioradialis.   

Wrist Flexors

Our wrist flexors are located on the inner side of our forearm. This group of muscles attaches from the humerus and forearm to the wrist and fingers. Their function is to flex the wrist and fingers.

This muscle group is responsible for grasping the dumbbell. They work alongside the wrist extensors to maintain a neutral wrist for the duration of the set.   

Wrist Extensors

The wrist extensors are located on the back of the forearm. This muscle group originates from the outer elbow and inserts into the forearm and hand. Its primary function is to extend (bend back) the wrist and straighten the fingers.

During the Zottman preacher curl, the wrist extensors isometrically contract for the duration of the exercise. This means that the muscle length does not change during the lift. This type of contraction has been shown to have positive results on strength and hypertrophy.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Hammer Curl

Dumbbell Preacher Curl

Dumbbell Cross-Body Hammer Curl

Dumbbell Concentration Curl

Dumbbell Zottman Curl

Dumbbell Zottman Preacher Curl

Dumbbell Alternating Bicep Curl

Dumbbell Incline Bicep Curl

Dumbbell Lunge With Bicep Curl

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Biceps Curl

Barbell Preacher Curl

Ez Bar Preacher Curl

Cable Preacher Curl

Crucifix Curl

Cable Hammer Curl

Band Bicep Curl

Cable Bicep Curl

Bayesian Curl

Bodyweight Bicep Curl

Who Should Do?

General Population

The general population’s main training focus is to build muscle and improve function. This can be done using various compound and isolation exercises at a moderate to high intensity.  Applying this stimulus will promote hypertrophy and strengthen movement patterns.

The dumbbell one-arm Zottman preacher curl is an excellent way to expand the average gym-goer’s routine. It also targets many different muscles, increasing training volume and leading to greater muscle growth. 

Bodybuilders

The aim of bodybuilding is to increase muscle mass while maintaining symmetry and aesthetic appeal. This requires large compound lifts to stimulate muscle growth, as well as focused exercises to target smaller muscle groups.

The dumbbell one-arm Zottman preacher curl targets almost all of our arm muscles. With little resistance, this movement can develop symmetry and enhance aesthetic appeal.

If you are training for hypertrophy, consider adding it to your program. For example, with a 3-day workout split, you could add this exercise to your upper body day. This is a great way to increase biceps and forearm training volume, which can promote greater muscle growth.

Athletes

Athletic training requires a combination of hypertrophy, strength, power, and balance to improve performance. Large compound exercises are great for developing functional strength and power. However, smaller movements can be used to eliminate weakness and fine-tune the function of specific muscles.

The dumbbell one-arm Zottman preacher curl overloads the upper and lower arm using a multidimensional movement. By applying resistance to a dynamic movement, athletes can take each joint and muscle through a greater range of motion. This enhances wrist mobility, function, and strength, improving performance in sports that require throwing, pulling, and pushing movements.  

Who Should Not Do?

Absolute Beginners

If you are an absolute beginner in the gym, you should not do the dumbbell one-arm Zottman preacher curl. While the movement is incredibly safe, many other bicep exercises are more suitable for beginners.

Beginners should focus on performing basic dumbbell curl exercises, such as bicep curls, hammer curls, and reverse curls. This will help develop lean muscle mass and create a strong foundation to perform more advanced lifts. 

People With Elbow Tendinopathies

People with elbow tendinopathies should avoid the dumbbell one-arm Zottman preacher curl. Elbow tendinopathy is the inflammation of the tendon due to overuse, which can make it difficult to grasp and hold objects.

Elbow tendinopathies can cause pain when performing various curling exercises, leading to aggravation and poor technique. 

If you have a tendinopathy, consult your physical therapist for training and treatment recommendations.

People With Bicep Injuries

People with bicep injuries should avoid the dumbbell one-arm Zottman preacher curl. Exercise and resistance training can be beneficial for reintroducing movement to damaged tissue. However, performing them too soon may cause further damage.

The dumbbell one-arm Zottman preacher curl may be too complex to reintroduce movement. Simple exercises like bicep curls, hammer curls, and reverse curls with a lightweight may be more suitable.  

Benefits Of The Exercise

Tones Muscles

Improving muscle tone requires a combination of muscle hypertrophy and a reduction in body fat. Compound lifts and isolation exercises are great for this. 

Large compound lifts target multiple muscle groups, allowing us to increase load to stimulate muscle growth and increase energy expenditure. Isolation exercises refine those smaller movements to target different muscle heads and fibers, providing muscle tone.

The dumbbell one-arm Zottman preacher curl is an isolation exercise with a twist. It takes a basic dumbbell biceps curl and adds rotation to activate different forearm muscles. This increases mechanical stimulus, promotes growth, and enhances muscle tone.       

Enhances Functional Strength

Enhancing functional strength involves performing targeted actions using multi-dimensional with significant volume, intensity, or resistance to enhance movement.

The dumbbell one-arm Zottman preacher curl is a multidimensional movement that takes our elbow and wrist through several ranges of motion. This combined with the mechanical and metabolic stimulus, promotes great muscle strength and enhances functional strength. 

Improves Grip Strength

Improving grip strength requires overloading the forearms to increase muscle mass and force strength adaptations. The dumbbell one-arm Zottman preacher curl overloads the forearm and wrist flexors to improve grip strength.
During the exercise, our forearms and wrist flexors isometrically contract to sustain our grip for the duration of the curl. This means that the length of the muscle remains the same for the duration of the contraction. Isometric contractions have been shown to increase hypertrophy, tendon function, and maximal force, which are all components to enhance strength.

Frequently Asked Questions

What does the dumbbell one-arm Zottman preacher curl work?

The dumbbell one-arm Zottman preacher curl works the biceps, brachialis, brachioradialis, and forearms. The movement uses elbow flexion and extension, as well as wrist supination and pronation, to create definition and increase muscle mass.

Are dumbbell one-arm Zottman preachers good?

Yes, dumbbell one-arm Zottman preachers are good. They combine various movements to overload the biceps, brachialis, brachioradialis, and forearms, promoting muscle hypertrophy.

How many dumbbell one-arm Zottman preachers should I do?

The number of dumbbell one-arm Zottman preachers you should do is based on your training goals. For hypertrophy, perform sets of 8–12 repetitions. For endurance, perform sets of 15+ repetitions. Perform both at a moderate to high intensity.

How often should I do the dumbbell one-arm Zottman preacher?

You should do the dumbbell one-arm Zottman preacher at least once per week. However, this can vary based on your training goals. To build bigger arms, increase volume to two to three sessions per week to enhance muscle growth.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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