Preacher Curl - Single 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 a dumbbell in your right hand and your palm facing down (pronated 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 dumbbell up to your chin, while rotating your hand to a palm up (supinated grip) position. Your upper arm should remain on the pad throughout the entire motion. Exhale during this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your right hand and your palm facing up (underhand grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. Repeat for the required number of repetitions. Sit at a preacher bench, with your feet flat on the floor. Hold a dumbbell in your left hand and your palm facing down (pronated 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 dumbbell up to your chin, while rotating your hand to a palm up (supinated grip) position. Your upper arm should remain on the pad throughout the entire motion. Exhale during this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your left hand and your palm facing up (underhand grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. 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 a dumbbell in your right hand with an overhand grip.
Sit at a preacher bench, with your feet flat on the floor. Hold a dumbbell in your right hand and your palm facing down (pronated 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 dumbbell, rotating it to a supinated position, to your chin.
Curl the dumbbell slowly up to your chin, while rotating your hand to a palm up (supinated grip) position. Squeeze the biceps at the top of the movement. Exhale during this movement.
Step 3
Lower the dumbbell to the starting position.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your right hand and your palm facing down (pronated grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. Repeat as required.
Step 4
Sit at the Preacher Bench holding a dumbbell in your left hand with an overhand grip.
Sit at a preacher bench, with your feet flat on the floor. Hold a dumbbell in your left hand and your palm facing down (pronated 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 5
Slowly curl the dumbbell, rotation it to a supinated position, to your chin.
Curl the dumbbell slowly up to your chin, while rotating your hand to a palm up (supinated grip) position. Squeeze the biceps at the top of the movement. Exhale during this movement.
Step 6
Lower the dumbbell to the starting position.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your left hand and your palm facing down (supinated grip). Ensure that your armpits are against the top of the bench pad with your triceps on the pad. Repeat as required.