Zottman Preacher Curl

Zottman Preacher Curl is a strength - pad-supported curl with alternating grip directions exercise involving Biceps brachii, Brachialis, Brachioradialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis, Brachioradialis
Secondary muscles: Forearm extensors, Supinator, Pronator teres
Exercise type: Strength - pad-supported curl with alternating grip directions

Exercise technique

Pad
Support upper arms on a preacher or inclined pad.
Top start
Hold dumbbells with elbows bent and palms facing down.
Lower
Slowly extend the arms with a pronated grip.
Bottom rotation
Without forceful elbow lockout, rotate forearms to palms up.
Curl
Raise the dumbbells while upper arms remain on the pad.
Squeeze
Pause at biceps shortening and retain supination without forcing wrists sideways.
Reset
Turn palms down at the top again and begin a controlled descent.

Key technique points

Maintain pad contact at every stage.
Rotate smoothly at the bottom.
Do not force the little finger upward.
Align wrists with forearms.
Match dumbbell speeds.
Choose a light load for pronated lowering.

Common mistakes

Locking elbows at the bottom

Do not forcefully load extended elbows at end range during rotation.

Bending wrists sideways

Do not imitate supination by lifting the little fingers excessively.

Lifting upper arms

Do not assist the curl through shoulder movement and leave the pad.

Rushed bottom rotation

Do not change grip with a sudden twist in the extended position.

Skipping palm rotation

Do not turn the Zottman sequence into an ordinary preacher curl.

Dropping the load

Do not release the pronated descent without biceps and forearm control.

Frequently asked questions