Zottman Curl

Hold dumbbells at your sides, palms facing forward. Curl the weights up as in a regular curl. At the top, rotate your wrists so palms face down, then lower slowly. Turn palms up at the bottom and repeat.

BICEPS · PULL

How it is executed

Hold dumbbells at your sides, palms facing forward.
Curl the weights up as in a regular curl.
At the top, rotate your wrists so palms face down, then lower slowly.
Turn palms up at the bottom and repeat.

Muscles worked: Biceps
Primary muscle: Biceps
Equipment: Dumbbell
Movement pattern: Pull
Difficulty: Advanced
What it is for: StrengthHypertrophy

Watch the full tutorial

Variations and substitutions

Barbell 21sBarbell Dumbbell 21sDumbbell Bayesian CurlCable Dumbbell Concentration CurlDumbbell Barbell Biceps CurlBarbell EZ Bar Biceps CurlEZ bar

Biceps exercises Dumbbell exercises Back to the library

Program your clients' routines from these exercises, without the spreadsheet.