Anapyre

Exercises272 exercises

Zottman Curl

Zottman Curl is a dumbbell pull exercise for the biceps, and it also works the forearms. If you cannot do it, Barbell Curl or Cable Curl are good swaps.

  • Biceps
  • Pull
  • Dumbbell

Muscles worked

  • Biceps · main
  • Forearms

How to do it

  1. Stand with a dumbbell in each hand at your sides, palms facing forward.
  2. Keep your elbows pinned to your sides.
  3. Curl up with an underhand grip, then turn your palms to face down at the top.
  4. Lower slowly with an overhand grip, then turn your palms forward again at the bottom.

Watch out: Rushing the lowering phase, which is where this curl works your forearms.

Alternatives

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