10 Best Zottman Preacher Curl Alternatives for Gym or Home

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

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 Zottman Preacher Curl

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

Biceps, with forearms · Dumbbell · Intermediate · Isolation

  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.

The 10 Best Zottman Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the 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. EZ Bar Seated Close Grip Concentration CurlPlay demonstration

    1. EZ Bar Seated Close Grip Concentration Curl

    99% 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 Zottman Preacher Curl
    • Primary muscle: biceps, the same as the Zottman Preacher Curl
    • Equipment: free weights, the same as the Zottman Preacher Curl
    • Body position: seated, the same as the Zottman Preacher Curl
  2. Concentration Curls

    2. Concentration Curls

    99% 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 Zottman Preacher Curl
    • Primary muscle: biceps, the same as the Zottman Preacher Curl
    • Equipment: free weights, the same as the Zottman Preacher Curl
    • Body position: seated, the same as the Zottman Preacher Curl
  5. Dumbbell One Arm Concentration Curl (On Stability Ball)Play demonstration

    5. Dumbbell One Arm Concentration Curl (On Stability Ball)

    97% match

    Biceps · Intermediate · Isolation

    Pick this when you want to work the biceps with more balance to manage.

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

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

    Why this matches
    • Movement: curl, the same as the Zottman Preacher Curl
    • Primary muscle: biceps, the same as the Zottman Preacher Curl
    • Equipment: free weights, the same as the Zottman Preacher Curl
    • Body position: seated, the same as the Zottman Preacher Curl
    • Balance: harder to stay steady on than the Zottman Preacher Curl

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.

Zottman Preacher Curl FAQ

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.

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