Zottman curl

Muscles

• Biceps brachii (short head)
• Brachialis
• Brachioradialis

Technique

1. Stand with a Dumbbell in each hand, arms extended, palms facing forward.
2. Curl the dumbbells up.
3. At the top, rotate your forearms so your palms face down.
4. Lower slowly with this overhand grip, then rotate back at the bottom.

Form tips

1. Keep your elbows close to your sides.
2. Use a lighter weight than for a regular curl: the lowering phase is limited by the overhand grip.

Similar Exercises

• Incline biceps curl
• Double dumbbell hammer curl
• Two-handed kettlebell hammer curl
• Concentration curl
• Crossbody hammer curl

Equipment

• Dumbbell