Zottman curl

Main muscle🎯 Biceps
Equipment🧰 Dumbbell
Area💪 Arms
step by step6

How to do it step by step

  1. Stand up straight with a dumbbell in each hand, palms facing your body.
  2. Keep your elbows close to your torso and rotate your palms to face forward.
  3. Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
  4. At the top of the movement, rotate your wrists so that your palms are facing away from your body.
  5. Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.
  6. Repeat for the desired number of repetitions.

Similar exercises

Dumbbell seated shoulder pressBarbell curlDumbbell biceps curlDumbbell hammer curlBarbell preacher curlDumbbell preacher curl

Before you load the bar

Start with no weight, or very light, until the movement feels automatic. If you feel joint pain (not muscle burn), stop. This is informational content and does not replace a coach or a healthcare professional.

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