Single Arm Dumbbell Zottman Preacher Curl
In SetGrip: Dumbbell Zottman Preacher Curl (Single Arm)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Curling up palm-up and rotating to palm-down for the descent means one dumbbell trains the biceps on the way up and the brachioradialis on the way down, all with the upper arm pinned to a preacher pad. The rotation at the top demands a light weight and full attention, which is why the single-arm setup suits it.
How to do the Single Arm Dumbbell Zottman Preacher Curl
- Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
- Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
- Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- At the top of the curl, rotate your wrist so that your palm faces up.
- Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Single Arm Dumbbell Zottman Preacher Curl work?
The Single Arm Dumbbell Zottman Preacher Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Single Arm Dumbbell Zottman Preacher Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Dumbbell Zottman Preacher Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Dumbbell Zottman Preacher Curl?
If you cannot do the Single Arm Dumbbell Zottman Preacher Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Prone Bench Barbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Dumbbell Zottman Preacher Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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