Zottman Curl
Works the biceps.
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Intermediate
- Mechanic
- Isolation
- Force
- Pull
How to do it
- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- Make sure the palms of the hands are facing each other. This will be your starting position.
- While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a second as you squeeze the biceps.
- Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
- Slowly begin to bring the dumbbells back down using the pronated grip.
- As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
- Repeat for the recommended amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Biceps exercises
- Alternate Hammer Curl Dumbbell
- Alternate Incline Dumbbell Curl Dumbbell
- Concentration Curls Dumbbell
- Cross Body Hammer Curl Dumbbell
- Dumbbell Alternate Bicep Curl Dumbbell
- Dumbbell Bicep Curl Dumbbell
- Dumbbell Prone Incline Curl Dumbbell
- Flexor Incline Dumbbell Curls Dumbbell