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Alternating Zottman Preacher Curl

Learn how to properly perform the Alternating Zottman Preacher Curl with this complete demonstration video.

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What is the Alternating Zottman Preacher Curl?

The alternating Zottman preacher curls is a versatile strength training exercise targeting both the biceps brachii and the brachioradialis. Perfect for working the entire arm's flexor muscles, this exercise combines curling and rotation for dual benefits. Suitable for all fitness levels, it intensely engages the forearms while enhancing bicep strength and definition.

How to properly perform the Alternating Zottman Preacher Curl

  1. Set up a preacher curl bench and hold a dumbbell in each hand with an underhand grip.
  2. Rest your upper arms on the pad of the bench and keep your chest against it.
  3. Start with your palms facing up (supinated grip) and curl one dumbbell towards your shoulder, squeezing your biceps.
  4. At the top of the movement, rotate your wrists so that your palms face down (pronated grip).
  5. Slowly lower the dumbbell back down with the pronated grip.
  6. Alternate arms and repeat the movement with the opposite side.
  7. Continue alternating arms for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Required equipment
Mechanics type

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