Dumbbell Zottman Curl

Muscles involved

BicepsForearms

How to do it

1. Stand tall holding a dumbbell in each hand, arms extended at your sides with palms facing forward. 2. Curl both dumbbells upward towards your shoulders, keeping your elbows stationary. 3. Pause at the top, squeezing your biceps. 4. Rotate your wrists so your palms face down, then slowly lower the dumbbells back to the starting position.

Equipment required

Mancuernas

Muscles worked

MaleFemale

Biceps brachiiBrachioradialis

Tips

- Squeeze your biceps hard during the upward curl. - Rotate your wrists at the top so your palms face down for the descent. - Control the descent, resisting the weight with your forearms. - The rotation is key to working both the biceps and forearms.

Difficulty