10 Best Dumbbell Zottman Preacher Curl Alternatives for Elbow-Friendly Training

The Dumbbell Zottman Preacher Curl is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Peacher Hammer Curl, the Dumbbell Preacher Curl and the Seated Dumbbell Curl.

Dumbbell Zottman Preacher CurlWatch the Dumbbell 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 Zottman Preacher Curl

The steps for the Dumbbell 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 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.

The 10 Best Dumbbell Zottman Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell 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. Dumbbell Peacher Hammer CurlPlay demonstration

    1. Dumbbell Peacher Hammer Curl

    95% match

    Biceps · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing your torso.
    2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
    3. This will be your starting position.
    4. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
    5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
    6. Hold the contracted position for a brief pause as you squeeze your biceps.
    7. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
    8. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

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

    5. EZ Barbell Reverse Grip Preacher Curl

    94% 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 preacher bench with your chest against the pad and your feet flat on the floor.
    2. Grasp the ez barbell with an underhand grip, hands shoulder-width apart.
    3. Rest your upper arms on the pad, allowing your forearms to hang down.
    4. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
    5. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

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

Dumbbell Zottman Preacher Curl FAQ

Can I build muscle without doing Dumbbell Zottman Preacher Curl?

Yes, you can build biceps mass using a variety of curl variations and pulling movements that provide progressive overload and proper time under tension. Focus on exercises that allow you to load elbow flexion and supination when needed, use controlled eccentrics, and gradually increase volume or load to stimulate hypertrophy.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.