Zottman Curl
This biceps exercise mainly works your biceps, brachialis and forearm, with help from your shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Zottman Curl
Stand with feet hip-width apart. Hold dumbbells with palms facing up. Curl them upwards. At the top, rotate wrists so palms face you, then turn them to face down. Lower weights, then rotate wrists back to the starting position.
Common mistakes
Avoid momentum. Keep elbows tucked in and avoid swinging the dumbbells.
Breathing
Inhale during the initial curl, exhale when rotating and lowering, and inhale when returning to the start.
Muscles worked
Primary Muscles
Biceps, Brachialis, Forearm
Secondary Muscles
Shoulders
