Zottman curl

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Technique

1. This exercise targets both biceps heads and forearm muscles for overall arm development, requiring a slow, controlled motion and lighter weight for best results.
2. Curl the dumbbells up with the palms facing up.
3. At the top, rotate the forearms to make your palms face forward.
4. Then slowly lower the weight in that pronated grip before rotating back to start the next rep at the bottom.

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Form tips

• Keep your elbows close to your sides.

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Muscles

Strength

Primary

• Biceps
• Forearms

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Equipment

Dumbbell

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Appears in

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Variations

Double dumbbell biceps curl

Beginner

Single dumbbell biceps curl

Beginner

Barbell biceps curl

Beginner

Dumbbell alternate hammer curl

Beginner

Band one-arm biceps curl

Beginner

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Single kettlebell hammer curl

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