Curl up like a biceps move, lower like a forearm killer.
Own the negative with palms down, that lowering phase is the whole point.
The Zottman Preacher Curl is a Biceps-first movement, with Forearms working as the supporting cast. Track it consistently and you'll see exactly how it feeds your biceps volume for the week.
The Zottman Preacher Curl primarily works the Biceps with Forearms assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
