dumbbell zottman curl
dumbbell zottman curl — highlighted muscle: biceps

Muscles worked

biceps, forearms

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dumbbell zottman curl

Body part
upper arms
Equipment
dumbbell
Target muscle
biceps
Muscle group
forearms

Secondary muscles

forearms

How to perform it

  1. 1

    Stand up straight with a dumbbell in each hand, palms facing your body.

  2. 2

    Keep your elbows close to your torso and rotate your palms to face forward.

  3. 3

    Curl the dumbbells up to your shoulders while keeping your upper arms stationary.

  4. 4

    At the top of the movement, rotate your wrists so that your palms are facing away from your body.

  5. 5

    Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.

  6. 6

    Repeat for the desired number of repetitions.

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