Demo & instructions
Zottman Curl
Also known as: Dumbbell Zottman Curl, Rotating Dumbbell Curl
Instructions
A curl that goes up with palms facing up and comes down with palms facing down. The biceps do the lifting and the forearms handle the slow lowering, so one exercise covers both.
- Movement
- Elbow flexion
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–15 reps
Setup
- 1Stand tall with a dumbbell in each hand at your sides, palms facing forward.
- 2Keep your elbows tucked close to your ribs. Start lighter than your usual curl weight.
Execution
- 1Curl both dumbbells up with your palms facing the ceiling.
- 2At the top, rotate your wrists so your palms face the floor.
- 3Lower slowly in that palms-down position, taking about three seconds.
Target
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
