Zottman Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis
• Brachioradialis

Helps

• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis
• Supinator

Holds

• Deltoid
• Rectus Abdominis
• Flexor Carpi Radialis

Equipment

• Dumbbells

Technique

1. Stand with a dumbbell in each hand, arms at your sides, palms facing forward.
2. Curl the dumbbells up to shoulder height with the palms up.
3. At the top, rotate the forearms so the palms face down.
4. Lower slowly with the palms down, then turn them back up at the bottom.

Cues

• Take a slow three-second lowering with the overhand grip.
• Keep the elbows fixed at your sides.

Common mistakes

• Turning the forearms mid-rep instead of at the top and bottom.
• Dropping the dumbbells quickly on the overhand phase.
• Swinging the body.

Alternatives

• Dumbbell Curl
• Reverse Dumbbell Curl
• Hammer Curl