10 Top Alternatives to Dumbbell One Arm Zottman Preacher Curl

The Dumbbell One Arm Zottman Preacher Curl is done seated with dumbbells. Ranked closest by our scoring: the Zottman Preacher Curl, the Dumbbell One Arm Hammer Preacher Curl and the EZ Bar Seated Close Grip Concentration Curl.

Dumbbell One Arm Zottman Preacher CurlWatch the Dumbbell One Arm Zottman Preacher Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell One Arm Zottman Preacher Curl

The steps for the Dumbbell One Arm Zottman Preacher Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Intermediate · Isolation

  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.

The 10 Best Dumbbell One Arm Zottman Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Zottman Preacher Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Zottman Preacher Curl

    1. Zottman Preacher Curl

    96% match

    Biceps · Intermediate · Isolation

    The same equipment, taken with an underhand grip.

    • Dumbbell
    How to perform it
    1. Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
    2. As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
    3. Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
    4. As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
    5. Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Body position: seated, the same as the Dumbbell One Arm Zottman Preacher Curl
  2. Dumbbell One Arm Hammer Preacher CurlPlay demonstration

    2. Dumbbell One Arm Hammer Preacher Curl

    95% match

    Biceps · Intermediate · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    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.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Body position: seated, the same as the Dumbbell One Arm Zottman Preacher Curl
  3. EZ Bar Seated Close Grip Concentration CurlPlay demonstration

    3. EZ Bar Seated Close Grip Concentration Curl

    95% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    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.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Body position: seated, the same as the Dumbbell One Arm Zottman Preacher Curl
  4. Concentration Curls

    4. Concentration Curls

    95% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Dumbbell
    How to perform it
    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.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Body position: seated, the same as the Dumbbell One Arm Zottman Preacher Curl
  7. Dumbbell One Arm Reverse Preacher CurlPlay demonstration

    7. Dumbbell One Arm Reverse Preacher Curl

    95% match

    Biceps · Intermediate · Isolation

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    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.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Zottman Preacher Curl
    • Body position: seated, the same as the Dumbbell One Arm Zottman Preacher Curl

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.

Dumbbell One Arm Zottman Preacher Curl FAQ

What muscles does Dumbbell One Arm Zottman Preacher Curl work?

The move primarily targets the biceps brachii (short and long heads) through elbow flexion and supination. It also recruits the brachialis for elbow flexion and the brachioradialis during neutral grips; the preacher pad reduces shoulder involvement to isolate the elbow flexors. Cue: keep the elbow pinned to the pad to maximize biceps activation.

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