Rest your arm on the preacher bench and fully extend your arm, ensuring your upper arm is positioned against the pad.
Curl the dumbbell upwards towards your shoulder while keeping your elbow stationary, exhaling as you perform this movement.
At the top of the movement, rotate your wrist so your palm is now facing downwards.
Lower the dumbbell back down to the starting position while maintaining this grip, inhaling as you perform this part of the movement. Repeat the process for the desired amount of repetitions and then switch to the other arm.
Pro Tip
Controlled Movement: Avoid rushing the movement. The lifting and lowering phase should be controlled. Quickly lifting the dumbbell can use momentum rather than your muscles, reducing the effectiveness of the exercise. Moreover, letting the dumbbell drop quickly can cause muscle strain. Correct Grip: Make sure you have the correct grip on the dumbbell. Your palm should be facing up (supine) when you lift the weight and then rotate to face down (prone) as you lower the weight. This is the key feature of the Zottman curl, but it's often done incorrectly. Full Range of Motion: Ensure you are using the full range of motion. Start with your arm fully extended at the