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Zottman Preacher Curl

in Biceps Exercise


Main Muscle Worked: Biceps

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Zottman Preacher Curl - Exercise Guide

Step 1

Hold a dumbbell in each hand with your palms facing down.

Step 2

Sit on a preacher bench and place your upper arms on the pad. Your chest should also be pressing on the pad.

Step 3

Lift the dumbbells up until they’re at shoulder level. Your upper arms should remain stationary all throughout this exercise and only your forearms should move. This is your starting position.

Step 4

Slowly lower the dumbbells. Continue until your biceps are fully extended and your arms fully extended. Inhale as you execute this movement.

Step 5

Once at the bottom, rotate your wrists so that your palms are now facing up.

Step 6

Curl the weights back up. Continue until they’re at shoulder level and your biceps are fully contracted. Exhale as you execute this movement.

Step 7

Pause for a moment and squeeze your biceps hard.

Step 8

Rotate your wrists again so that your palms are now facing down again.

Step 9

Repeat until the recommended amount of repetitions is reached.


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