Dumbbell Standing Zottman Preacher Curl

Performing the: A Step-by-Step Tutorial Dumbbell Standing Zottman Preacher Curl

• As you breathe out, curl the weights while contracting your biceps, keep the rest of your body still, only your forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
• Now, instead of bringing the dumbbells down normally, rotate your wrists so that the palms of your hands are facing down (pronated grip). This is the twist in the Zottman Curl.
• Lower the weights slowly using the pronated grip, as you inhale, until your arms are fully extended again.
• Rotate your wrists back to the starting position and repeat for the recommended amount of repetitions.

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