Zirv Fitness
Strength exercise

Zottman Curl

How to do it

  1. Stand tall holding a dumbbell in each hand at your sides with your palms facing forward.
  2. Curl both dumbbells up toward your shoulders as in a standard curl, keeping your elbows pinned to your sides.
  3. At the top of the curl, rotate your wrists so your palms face downward.
  4. Lower the dumbbells back down slowly in this palms-down position, working the forearms through the extended lowering phase.
  5. Rotate your palms back to face forward once your arms are fully extended, resetting for the next rep.
  6. Exhale through the curl and inhale through the reverse-grip lowering, keeping the descent noticeably slower than the lift.

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