Equipmentdumbbell
Difficultyintermediate
bicepsupper arms
Dumbbell Zottman Curl
The dumbbell Zottman curl is a biceps exercise that incorporates both a standard curl and a reverse curl, targeting the biceps and forearms. It involves rotating the wrists at the top of the movement to work both muscle groups effectively.
Step-by-Step Form & Technique
- 1.Stand up straight with a dumbbell in each hand, palms facing your body.
- 2.Keep your elbows close to your torso and rotate your palms to face forward.
- 3.Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
- 4.At the top of the movement, rotate your wrists so that your palms are facing away from your body.
- 5.Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
forearms
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