Combine Arm Moves with Zottman Curl Hammer Down

Zottman Curl Hammer Down

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Biceps, Brachialis, Forearm

Secondary Muscles

Shoulders