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Intermediate
Biceps
Dumbbell Zottman Curl
The dumbbell Zottman curl is an arm exercise that targets both your biceps and forearms. You start by curling the weight up like a normal curl, then twist your wrists at the top to lower the weight with your palms facing down. This simple twist helps strengthen two different muscle groups in one smooth motion.
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How to Perform
- 1Stand tall holding a dumbbell in each hand with your arms at your sides and palms facing your body.
- 2Keep your elbows tucked close to your ribs and turn your palms to face forward.
- 3Lift the weights up toward your shoulders without moving your upper arms.
- 4At the very top, twist your wrists so your palms now face away from you.
- 5Slowly lower the weights back down to your sides while keeping your palms facing down.
- 6Once your arms are straight at the bottom, twist your palms back to face your body and repeat.
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