Adjust the seat of the preacher bench so that when you're sitting on it your upper arms rest firmly on the padding.

Grab a set of dumbbells and sit on the bench.

Your arms should be around shoulder width apart and you should be holding the dumbbells with an underhand grip.

Lower the weight until your arms are outstretched. This is the starting position.

Curl the dumbbells up and squeeze the biceps at the top of the movement.

Twist the dumbbells around at the wrist until your hands are in an overhand position (palms facing down).

Slowly lower the weight back to the starting position.

Twist the dumbbells back around. Then repeat.

Zottman Curl Tips:

Keep the rep timing slow and control the dumbbells on the way down.

Focus on only allowing your forearms to move.