Zottman Curl

A curl variation that targets both the biceps and forearms, using rotation at the top and bottom.

Instructions

• Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides.
• With palms facing forward, curl the weights up, engaging your biceps.
• At the top of the curl, rotate your wrists so your palms are facing down.
• Slowly lower the weights while keeping your palms facing down.
• At the bottom, rotate your wrists again so your palms face forward, in the starting position.

Common Mistakes to Avoid

• Using momentum to swing the weights up instead of using muscle control.
• Failing to rotate the wrists fully, which reduces the effectiveness of the exercise.
• Allowing the elbows to flare out, reducing the focus on biceps.

Additional Information