dumbbell one arm zottman preacher curl

Equipment

dumbbell

Target muscle

biceps

How to perform

1. 1

   Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.

2. 2

   Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.

3. 3

   Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.

4. 4

   At the top of the curl, rotate your wrist so that your palm faces up.

5. 5

   Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch arms.