Dumbbell Seated Zottman Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells, Bench

Primary muscles

Biceps Brachii

Secondary muscles

Brachialis, Brachioradialis

How to do it

1. Sit on the end of a flat bench with a dumbbell in each hand, arms hanging at your sides and palms facing forward.
2. Curl the dumbbells up toward your shoulders, keeping your elbows close to your body.
3. At the top, rotate your wrists so your palms face down.
4. Lower the dumbbells slowly with your palms facing down, turn them back to face forward at the bottom and repeat.

Form tips

• Keep your upper arms still and your back straight.
• Make the lowering slow and controlled; this overhand phase is what works your forearms.
• Use a lighter weight than for a standard curl, because the overhand lowering is harder.