A dumbbell curl variation where you lift with a palms-up grip and rotate to a palms-down position for the descent, working the biceps on the concentric phase and the forearms on the eccentric.
How to do the Zottman Curl (Dumbbell)#
- Stand tall with a dumbbell in each hand, palms facing up and elbows tucked beside your ribs.
- Keep your upper arms still and curl the dumbbells toward your shoulders until your forearms are vertical.
- Rotate your wrists at the top so your palms face down, then lower the weights slowly with control.
- At the bottom, turn your wrists back to the palms-up start position and repeat.
Muscles worked#
Common mistakes#
- Using torso swing or hip drive to help lift the weights.
- Letting the elbows travel forward away from the sides.
- Rotating the wrists during the upward phase instead of at the top.
- Dropping the weights quickly on the pronated descent.
