Curl up like a biceps move, lower like a forearm killer.
Own the negative with palms down, that lowering phase is the whole point.
Running the Zottman on a preacher bench removes the last hiding place. The pad locks your upper arms so the biceps curl the weight with zero body swing, then the rotation to palms down hands the slow negative to your forearms with strict form guaranteed. It is the honest version of an already honest exercise, ideal when standing Zottmans have started getting loose.
The pad eliminates the momentum and elbow drift that creep into standing curls, so both the biceps lift and the forearm negative happen under strict control. Less weight, more stimulus per rep.
Backs of the upper arms flat on the pad with armpits snug over the top edge, and they stay planted for the rotation and the lowering. If the elbows lift at the top, the weight is too heavy.
Yes, expect to. The preacher removes all assistance, and the palms-down negative is even more demanding when strict. Drop the load, own the slow lowering, and let the forearms do their job.
