10 Best Zottman Preacher Curl Alternatives for Gym or Home
What can I do instead of Zottman Preacher Curl? Choose exercises that keep elbow support and target biceps supination and elbow flexion: barbell preacher curl, incline dumbbell curl, standing Zottman curl, concentration curl, and hammer curl. Cue: keep the upper arm pinned to the pad and rotate the wrist only at the forearm.
Original Exercise: Zottman Preacher Curl
How to Perform Zottman Preacher Curl
- 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.
- As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
- Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
- 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.
- Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Zottman Preacher Curl Alternatives
1. Ez Bar Seated Close Grip Concentration Curl
99.4% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
2. Dumbbell Concentration Curl
98.9% MatchHow to perform this exercise
- Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
- Fully extend your arm and hold the dumbbell with an underhand grip.
- Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
3. Concentration Curls
98.9% MatchHow to perform this exercise
- 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.
- 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.
- 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.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
4. Dumbbell One Arm Concentration Curl (on Stability Ball)
96.9% MatchHow to perform this exercise
- Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
- Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.
5. Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised
96.3% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
- Place your other hand on your hip for stability.
- Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
- Pause for a moment at the top of the movement, squeezing your bicep.
6. Dumbbell One Arm Seated Bicep Curl On Exercise Ball
96.3% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
- Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
7. Dumbbell One Arm Zottman Preacher Curl
96% MatchHow to perform this exercise
- Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
- Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
- Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- At the top of the curl, rotate your wrist so that your palm faces up.
- Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
8. Dumbbell One Arm Hammer Preacher Curl
95.4% MatchHow to perform this exercise
- Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
- Hold the dumbbell with a neutral grip (palms facing your body).
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
9. Dumbbell One Arm Seated Hammer Curl
94.9% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in one hand with a neutral grip (palms facing each other).
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
10. Dumbbell Seated Revers Grip Concentration Curl
94.7% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
Why You Might Need a Zottman Preacher Curl Alternative
You may swap the Zottman Preacher Curl because of wrist or elbow pain, lack of a preacher bench, or a desire to bias a different biceps head. Rotation in the Zottman stresses supinators and forearm extensors; that can hurt wrists or aggravate tendonitis. Substitutes let you alter grip, support, and torque to reduce joint stress while keeping elbow flexion as the primary movement pattern. Technique cue: use a controlled 3–4 second eccentric and keep the humerus fixed to isolate the biceps and limit shoulder involvement.
How to Choose the Right Substitute
Match the substitute to your limitation and training goal. If you lack equipment, choose standing or incline curls that stabilize the torso; if wrist rotation hurts, pick neutral-grip hammer curls to shift load to the brachialis and brachioradialis. For pure isolation choose braced curls with strict elbow position; for hypertrophy prioritize 8–12 rep sets and progressive overload. Technique cue: watch elbow travel—prevent shoulder extension to keep tension on the biceps and maintain consistent activation patterns.
Frequently Asked Questions
What muscles does Zottman Preacher Curl work?
The Zottman Preacher Curl primarily targets the biceps brachii during the concentric supination phase. The pronated eccentric increases recruitment of the brachioradialis and brachialis, so the exercise trains elbow flexion and forearm rotators through a controlled rotation pattern.
What is the best bodyweight alternative to Zottman Preacher Curl?
A supinated (underhand) chin-up is the best bodyweight alternative because it loads elbow flexion and biceps under a vertical pulling pattern. Cue: pull your chest to the bar with elbows driving down and back, and hold the top to emphasize peak biceps contraction.
Can I build muscle without doing Zottman Preacher Curl?
Yes. You can build biceps size using other isolation and compound movements—incline dumbbell curls, hammer curls, underhand rows, and chin-ups all stimulate elbow flexors effectively. Focus on full range of motion, controlled eccentrics, progressive overload, and keeping the upper arm stable to maximize biceps activation.
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