Target Muscles
| Basic Muscle Groups |
|---|
| Biceps (Main Target) |
| Forearms |
| Advanced Muscle Groups |
|---|
| Bicep-brachialis |
| Caput-longum(long) |
| Caput-breve(short) |
| Brachioradialis |
Difficulty
Steps
Sit on a preacher bench with a dumbbell in each hand, palms facing upwards, and arms fully extended down by your sides.
Keep your back straight, chest up, and core engaged.
Curl both dumbbells towards your shoulders simultaneously with a supinated grip.
Rotate your wrists at the top of the movement to a pronated grip.
Lower the dumbbells back down under control with a pronated grip, then repeat the movement.
Benefits
The dumbbell Zottman preacher curl targets the biceps, forearms, and brachioradialis, promoting muscle growth and strength. By performing the curl on a preacher bench and combining both supinated and pronated grips, it isolates the biceps and forearms while also engaging the brachioradialis, leading to improved muscle development and definition.
Equipments
