Dumbbell Zottman Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachialis, Brachioradialis

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing forward) and arms fully extended by your sides.
2. Keep your upper arms stationary as you curl the dumbbells upwards towards your shoulders by bending your elbows.
3. At the top of the movement, rotate your wrists to turn your palms downward (overhand grip), then lower the dumbbells back to the starting position with control.
4. Rotate your wrists back to the underhand grip at the bottom, and repeat for the desired number of repetitions.

Form tips

• Focus on moving the weight with your biceps, avoiding momentum.
• Keep your elbows close to your body throughout the exercise.
• Ensure smooth and controlled wrist rotation at the top of the curl.