The Zottman preacher curl is a variation of the traditional preacher curl that targets both the biceps and the forearms for all body building lovers. It combines the mechanics of a standard preacher curl with the rotation of the wrist to activate the forearm muscles.
How to Perform the Zottman Preacher Curl:
- Starting Position:
- Sit on a preacher curl bench, positioning your upper arms against the pad.
- Hold a pair of dumbbells with an underhand (supinated) grip, palms facing up, and arms fully extended.
- Curl the Weight Up:
- Keeping your upper arms on the pad, curl the dumbbells towards your shoulders by bending your elbows.
- Contract your biceps as you lift the weight, maintaining control throughout.
- Wrist Rotation at the Top:
- At the top of the movement, when your elbows are fully bent, pause and rotate your wrists so that your palms face downward (pronated grip).
- Lower the Weight:
- Slowly lower the dumbbells back down with the pronated grip (palms facing down). This part of the movement engages the forearms more intensely.
- Return to Starting Position:
- Once your arms are extended again, rotate your wrists back to the supinated grip (palms facing up) to complete the repetition.
Muscles Worked:
- Biceps brachii (during the curling phase)
- Brachialis and brachioradialis (assist in the curling motion and forearm rotation)
- Forearm muscles (during the wrist rotation and lowering phase)
Benefits:
- Engages both the biceps and forearms, making it a comprehensive arm exercise.
- Helps improve grip strength due to the pronation and supination of the wrists.
- The preacher bench isolates the arms, ensuring a stricter form and greater muscle engagement.
Incorporating the Zottman preacher curl into your workout can enhance both arm aesthetics and functional strength. You can check price on Amazon.