Zottman Preacher Curl
How to do the Zottman Preacher Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Dumbbell
How to do the Zottman Preacher Curl
- 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.
Log it, see it on your body.
Every Zottman Preacher Curl set you log feeds Ascend's anatomy heatmap — so your biceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More biceps exercises
The climb is free. The Club is how you go further.
Core tracking is free forever. Club unlocks the coach, the competition, and the depth — for the price of one protein-shake a month.
Your own coach character
Pick Rae, June or Atlas — a coach that reads your last 90 days and proposes the next move. Free gets nudges; Club gets the full conversation.
Mountain leagues, worldwide
Get ranked against climbers everywhere — every muscle tiered by bodyweight strength. Promote, demote, and prove it weekly.
Weekly + monthly challenges
Fresh goals that keep the streak interesting — solo or with your crew. Something to chase beyond your own numbers.
Deep analytics + PR projections
See exactly when you'll hit your next PR and bodyweight goal — 4, 8, 12 weeks out. The trajectory, not just today's number.
Unlimited crews
Run as many crews as you want — squads, family, gym friends. Shared summits, cheers, and a feed that keeps everyone climbing.
Themes, higher AI limits, full export
Aurora, Volcanic and Summit themes. More AI chat headroom. And CSV + JSON export of everything, anytime — your data stays yours.
14-day free trial · no card · cancel anytime · founder pricing locked forever.