Standing Dumbbell Zottman Preacher Curl
In SetGrip: Dumbbell Zottman Preacher Curl (Standing)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Two dumbbells, a preacher pad, and a grip flip at the top: curl up with palms up, rotate them down, and take the descent that way to load biceps and forearms in the same rep. Standing behind the pad instead of sitting lets you set your arms higher on it and step away quickly between sets.
How to do the Standing Dumbbell Zottman Preacher Curl
- Stand up straight with a dumbbell in each hand, palms facing forward.
- Place your upper arms against the preacher bench and keep your elbows slightly bent.
- Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.
- At the top of the movement, rotate your wrists so that your palms are facing downward.
- Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as well.
- Repeat for the desired number of repetitions.
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 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 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 Standing Dumbbell Zottman Preacher Curl work?
The Standing Dumbbell Zottman Preacher Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Standing Dumbbell Zottman Preacher Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Standing 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 Standing Dumbbell Zottman Preacher Curl?
If you cannot do the Standing 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 Standing Dumbbell Zottman Preacher Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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