1-arm DB Preacher Zottman Curl
1-arm DB Preacher Zottman Curl is a unilateral upper body exercise training the shoulder, elbow, and forearm across the sagittal and transverse planes, using Dumbbell.
- Laterality
- Unilateral
- Planes
- Sagittal · Transverse
- Equipment
- Dumbbell
- Primary joints
- Shoulder · Elbow · Forearm
Demo video
01
How to perform it
- 1Arm elevated on incline bench (45 degrees is norm, coach might specify otherwise).
- 2Upper back slightly rounded, reaching through scap of hand holding DB.
- 3Twist forearm into internal rotation; slowly control elbow into full extension.
- 4Twist forearm into external rotation then curl DB back up to starting position.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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