Zottman Curl

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Exercise Info

LevelIntermediate
Muscle GroupBiceps
Secondary MuscleForearms
Exercise TypeStrength
Equipment RequiredDumbbell
Force TypePull
rating3

Tips

  1. Dont rest the dumbbells on your body at any time.
  2. Keep the movement slow and controlled.
  3. Dont swing back as you curl the dumbbells up.

Instructions

  1. Set up for the Zottman curl by grasping a set of dumbbells and standing straight up with the dumbbells down at your sides.
  2. You should be holding the dumbbells with your arms outstretched and with an underhand grip (palms facing up).
  3. Curl the dumbbells straight up as high as possible, squeezing the biceps at the top.
  4. Then twist at the wrists until your hands are in an overhand position (palms facing down).
  5. Slowly lower the weight back to the start position.
  6. Twist the weight back to an underhand grip and repeat for desired reps.