Dumbbell Zottman Curl
Elbow flexion, dumbbell, biceps and forearms
The Zottman curl lifts the dumbbells with the palms up, turns them palms down at the top and lowers them that way. The palms up curl trains the biceps and the palms down lowering trains the forearms. It suits anyone who wants stronger arms and grip in one move.
Setting up
- Stand tall with a dumbbell in each hand, arms at the sides.
- Turn the palms to face forward.
- Choose dumbbells light enough to lower slowly with the palms down.
How to do a dumbbell zottman curl
- Curl both dumbbells up to the shoulders with the palms up.
- At the top, turn the palms to face down.
- Lower the dumbbells slowly with the palms down.
- At the bottom, turn the palms back up for the next rep.
Breathing. Breathe out as you curl up and breathe in as you lower.
Muscles worked
- Mainly
- Biceps and forearms
Common mistakes
- Rushing the lowering. The slow way down is what works the forearms, so take three seconds to lower.
- Swinging the dumbbells up. Momentum skips the biceps, so keep the body still.
- Turning the palms halfway down. Do the turn at the top, before the dumbbells start to come down.
Easier
- Easier
- Standing Dumbbell Curl
Guide
Guide
Guide
