Primary Muscles
Biceps
Equipment
dumbbell
Level
intermediate
Force
pull
Secondary Muscles
Forearms
Form Diagram
Start and end positions for Zottman Curl
Step-by-Step Instructions
- 1Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- 2Make sure the palms of the hands are facing each other. This will be your starting position.
- 3While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4Hold the contracted position for a second as you squeeze the biceps.
- 5Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
- 6Slowly begin to bring the dumbbells back down using the pronated grip.
- 7As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
- 8Repeat for the recommended amount of repetitions.
Safety note: This exercise information is for educational purposes only. Always warm up properly, use appropriate weight for your fitness level, and consult a qualified trainer or healthcare provider if you have any injuries or medical conditions.
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