Preacher Curl - Dumbbell Zottman
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Traps Strength Dumbbell Preacher Bench Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play. The rotation used in this exercise works the forearms.
Sit at a preacher bench, with your feet flat on the floor. Hold dumbbells with your hands about shoulder-width apart and your palms facing down (overhand grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. This is the starting position. Curl the dumbbells up to your chin while rotating your hands into an underhand (palms facing up) grip. Your upper arms should remain on the pad throughout the entire motion. Exhale during this movement. Slowly lower the dumbbells to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Sit at the Preacher Bench holding dumbbells with an overhand grip. The triceps should be flat on the pad.
Sit at a preacher bench, with your feet flat on the floor. Hold dumbbells with your hands about shoulder-width apart and your palms facing down (overhand grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. This is the starting position.
Step 2
Slowly curl the weight until the dumbbells are at your chin while rotating your hands to a supinated grip.
Curl the dumbbells slowly up to your chin while rotating your hands to an underhand (palms facing up) grip. Squeeze the biceps at the top of the movement. Exhale during this movement.
Step 3
Lower the dumbbells to the starting position.
Lower the dumbbells to the starting position. Inhale during this movement. Your upper arms should remain on the pad throughout the entire motion.