Zottman Curl

Curl up supinated (biceps) and lower pronated (forearm/brachioradialis): two arm exercises in one with a single dumbbell.

• Isolation
• Dumbbell
• Intermediate

How to do it

• Curl up with your palms facing up
• Rotate to palms down at the top
• Lower slowly pronated, resisting

Sets, reps and tempo

Ranges: 10–12 reps · 0–2 RIR

Tempo: Curl for 1 s, rotate at the top, lower for 3 s pronated

Common mistakes

• Rushing the pronated phase (where the forearm stimulus is)
• Swinging your body
• Letting your elbows travel forward

Muscles worked

Primary

• Biceps

Secondary

• Forearm

Alternatives

• Hammer Curl
• Biceps Curl (barbell/dumbbell)
• Reverse Wrist Curl (extensors)