Zottman Preacher Curl

The zottman curl fits two exercises into a single repetition: you lift with the palms up, rotate the wrists at the top, and lower with the palms down. The lifting phase works the biceps in its most favourable position, while the lowering phase, in pronation, loads the brachioradialis and the forearm extensors, which handle far less weight and therefore get a demanding eccentric without needing a separate set. Performing it on a preacher bench adds the constraint the exercise benefits from: with the arm supported on the pad there is no way to swing, and the wrist rotation happens without the shoulder compensating. Choose the weight for the lowering phase rather than the lifting one, because the pronated forearm is the weak link and it is what determines the real load of the exercise.