Zottman Curl

GymDaze demonstration

Watch Zottman Curl

Technique

How to perform Zottman Curl

1. Stand holding a dumbbell in each hand with your arms beside your torso and palms facing inward.
2. Keep your upper arms mostly still as you curl the weights, turning your forearms so the palms face up.
3. Near the top, pause and turn your forearms until the palms face down.
4. Lower the weights under control with that overhand orientation.
5. Near your thighs, return the hands to the neutral palms-in position for the next repetition.
6. Keep the wrists aligned with the forearms rather than adding a wrist curl or swinging the torso.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head, Brachioradialis.