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

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Peacher Hammer Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
2. Play demonstration

   2. Dumbbell Preacher Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
   2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. 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
3. 

   3. Seated Dumbbell Curl

   94% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
   2. Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
   3. While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
   4. Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
   5. 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
4. 

   4. Seated Dumbbell Inner Biceps Curl

   94% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
   2. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
   3. While holding the upper arms stationary, curl the dumbbells out and up, turning the palms out as you lift and keeping your forearms in line with your outer deltoids. Tips:
   4. Only the 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 second as you squeeze the biceps.
   5. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate your arms as you lower the dumbbells so that you can switch back to a neutral grip.
   6. 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. Play demonstration

   5. EZ Barbell Reverse Grip Preacher Curl

   94% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
6. Play demonstration

   6. Dumbbell Reverse Preacher Curl

   94% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
   2. Hold a dumbbell in each hand with an underhand grip, palms facing up.
   3. Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps.
   4. Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly lower the dumbbells back to the starting position.
   7. 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
7. Play demonstration

   7. Dumbbell Seated Bicep Curl

   94% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
   2. Keep your back straight and your elbows close to your torso.
   3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   5. 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
8. Play demonstration

   8. Dumbbell Seated Hammer Curl

   94% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back 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
9. Play demonstration

   9. Dumbbell Seated Neutral Wrist Curl

   94% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other.
   2. Rest your forearms on your thighs, allowing the dumbbells to hang down.
   3. Keeping your wrists in a neutral position, curl the dumbbells up towards your shoulders.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   5. 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
10. Play demonstration

    10. Dumbbell Seated Preacher Curl

    94% match

    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Sit on a preacher curl bench with your feet flat on the floor.
    2. Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
    4. Pause for a moment at the top, then inhale and 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.

    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