Zottman Curl Hammer Down
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 Hammer Down
Stand with dumbbells, palms facing each other. Curl up, then at the top, rotate wrists to face the ceiling and back before lowering.
Common mistakes
Only rotate at the top; avoid involving back or shoulders.
Breathing
Inhale while curling up. Exhale during wrist rotation and lowering.
Muscles worked
Primary Muscles
Biceps, Brachialis, Forearm
Secondary Muscles
Shoulders
