Zirv Fitness
Strength exercise

Dumbbell Zottman Curl

How to do it

  1. Stand holding a dumbbell in each hand at your sides with an underhand, palms-up grip and feet shoulder-width apart.
  2. Curl both dumbbells up toward your shoulders as you would a standard curl, keeping your elbows pinned to your sides.
  3. At the top of the curl, rotate your wrists so your palms face down before you begin the descent.
  4. Lower the dumbbells back down slowly in this pronated position, working the forearms through the reverse-grip descent while the biceps handled the lift.
  5. Exhale as you curl up and inhale as you lower through the pronated portion.
  6. Rotate your wrists fully at the top of each rep; rushing the grip change skips the forearm emphasis this variation targets.

Muscles worked

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises
Forearm ExtensorsGroup of muscles on the outer forearm responsible for wrist extension. All Forearm Extensors exercises

Related Biceps exercises

Dumbbell Pronated CurlEZ Bar Pronated CurlReverse CurlReverse Grip EZ Bar CurlZottman Curl1 Arm Half Kneeling Lat Pulldown
Type
Strength
Equipment
Dumbbells
Primary muscles
Biceps, Forearm Extensors
Measured in
Reps and weight