5 Top Alternatives to Dumbbell One Arm Zottman Preacher Curl

Original Exercise: Dumbbell One Arm Zottman Preacher Curl

Primary Muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

Type

Isolation

Secondary Muscles: Forearms

How to Perform Dumbbell One Arm Zottman Preacher Curl

1. Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
2. Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
3. Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
4. At the top of the curl, rotate your wrist so that your palm faces up.
5. Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
6. Repeat for the desired number of repetitions, then switch arms.

Best Dumbbell One Arm Zottman Preacher Curl Alternatives

Best Match

1. Ez Bar Seated Close Grip Concentration Curl

95.4% Match

Biceps Ez-barbell Intermediate Isolation

How to perform this exercise

1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
2. Rest your elbow on the inside of your thigh, just above the knee.
3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
5. Repeat for the desired number of repetitions.

2. Dumbbell One Arm Hammer Preacher Curl

95.4% Match

Biceps Dumbbell Intermediate Isolation

How to perform this exercise

1. Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
2. Hold the dumbbell with a neutral grip (palms facing your body).
3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
4. Pause for a moment at the top, squeezing your biceps.
5. Inhale and slowly lower the dumbbell back to the starting position.

3. Concentration Curls

94.9% Match

Biceps Dumbbell Beginner Isolation

How to perform this exercise

1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

4. Dumbbell Concentration Curl

94.9% Match

Biceps Dumbbell Beginner Isolation

How to perform this exercise

1. Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
2. Fully extend your arm and hold the dumbbell with an underhand grip.
3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
5. Hold the contracted position for a brief pause as you squeeze your biceps.

5. Dumbbell One Arm Seated Hammer Curl

94.9% Match

Biceps Dumbbell Beginner Isolation

How to perform this exercise

1. Sit on a bench with your back straight and feet flat on the ground.
2. Hold a dumbbell in one hand with a neutral grip (palms facing each other).
3. Rest your elbow on the inside of your thigh, just above the knee.
4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
5. Pause for a moment at the top, squeezing your biceps.

6. Dumbbell One Arm Reverse Preacher Curl

94.7% Match

Biceps Dumbbell Intermediate Isolation

How to perform this exercise

1. Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.
2. Lower the dumbbell slowly until your arm is fully extended.
3. Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
5. Repeat for the desired number of repetitions, then switch arms.

7. Dumbbell Seated Revers Grip Concentration Curl

94.7% Match

Biceps Dumbbell Intermediate Isolation

How to perform this exercise

1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
2. Rest your elbow on the inside of your thigh, just above the knee.
3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
4. Pause for a moment at the top, squeezing your biceps.
5. Inhale and slowly lower the dumbbell back to the starting position.

8. Dumbbell One Arm Concentration Curl (on Stability Ball)

92.9% Match

Biceps Dumbbell Intermediate Isolation

How to perform this exercise

1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
2. Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
3. Rest your elbow on the inside of your thigh, just above the knee.
4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
5. Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.

9. Dumbbell Zottman Preacher Curl

92.4% Match

Biceps Dumbbell Intermediate Isolation

How to perform this exercise

1. Sit on a preacher bench with a dumbbell in each hand, palms facing up and elbows resting on the pad.
2. Curl the dumbbells up towards your shoulders, keeping your upper arms stationary and your palms facing up.
3. At the top of the curl, rotate your wrists so that your palms are facing down.
4. Slowly lower the dumbbells back down to the starting position, rotating your wrists back to the starting position as you do so.
5. Repeat for the desired number of repetitions.

10. Dumbbell One Arm Seated Bicep Curl On Exercise Ball

92.3% Match

Biceps Dumbbell Intermediate Isolation

How to perform this exercise

1. Sit on an exercise ball with your feet flat on the ground and your back straight.
2. Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
3. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
5. Repeat for the desired number of repetitions, then switch arms.

Why You Might Need a Dumbbell One Arm Zottman Preacher Curl Alternative

You may substitute the Dumbbell One Arm Zottman Preacher Curl for several reasons: limited equipment, elbow or wrist pain, poor balance, or the need for different loading options. The preacher setup isolates elbow flexion and reduces shoulder contribution, so replacements should preserve that isolation or provide safer loading. Choose exercises that maintain elbow stabilization (cue: press the triceps/head of humerus into the pad) and allow controlled supination/pronation if your program targets the biceps’ rotational function. Substitutes also let you manipulate tempo, range of motion, and progressive overload while reducing shear on the elbow joint.

How to Choose the Right Substitute

Select a substitute based on equipment, goal, and joint tolerance. If you want isolation and strict form, pick a preacher-style machine or seated dumbbell preacher curl and cue: keep the elbow fixed and use a 2-1-2 tempo to emphasize the eccentric. For limited equipment, choose concentration curls or incline curls that keep upper arm anchored to maximize biceps activation. If you need rotational stimulus, use standing Zottman curls or cable crossbody curls and focus on supinating the wrist through the concentric. Monitor elbow pain and reduce range or load to protect the joint while maintaining progressive overload.

Frequently Asked Questions

More Exercise Alternatives

Find Alternatives for Any Exercise

Use our free tool to discover the best substitute exercises based on your available equipment and goals.