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Dumbbell Zottman Curl
Muscles involved
The dumbbell Zottman curl rotates your grip at the top of each rep. It builds bigger biceps and stronger forearms together.
How to do it
- Stand tall holding a dumbbell in each hand, arms extended at your sides with palms facing forward.
- Curl both dumbbells upward towards your shoulders, keeping your elbows stationary.
- Pause at the top, squeezing your biceps.
- Rotate your wrists so your palms face down, then slowly lower the dumbbells back to the starting position.
Equipment required
Muscles worked
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
IntermedioFrequently asked questions
Dumbbell Zottman Curl: which muscles does it work?
Dumbbell Zottman Curl mainly works: Biceps, Forearms. It also involves: Biceps brachii, Brachioradialis.
Similar exercises
Variations and complementary movements
