Zottman Curl

A dumbbell curl variation combining a supinated (palms-up) curl with a pronated (palms-down) eccentric, effectively targeting the biceps and forearms through varied grip positions.

Instructions

1. Stand upright with your torso erect and hold a dumbbell in each hand at arm’s length at your sides.
2. Position your elbows close to your torso and allow your palms to face each other (neutral grip) as your starting position.
3. While holding your upper arms stationary, curl the weights upward by contracting your biceps.
4. Rotate your wrists during the curl so that your palms face upward (supinated) as the dumbbells approach shoulder height.
5. Continue the curl until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Hold and squeeze the contracted position for a brief moment.
7. Rotate your wrists so your palms face downward (pronated grip) with thumbs positioned higher than your pinkies.
8. Slowly lower the dumbbells under control using the pronated grip for the eccentric phase.
9. As the dumbbells approach your thighs, rotate your wrists back to the neutral grip position.
10. Repeat for the prescribed number of repetitions.

Tips

• This exercise effectively targets biceps and develops forearm strength simultaneously.
• The pronated eccentric phase engages wrist and forearm extensors for complete arm development.
• Use controlled movements and moderate weight to maintain proper form through all grip transitions.
• The combination of supinated concentric and pronated eccentric maximizes muscle fiber recruitment.
• This variation is excellent for addressing strength imbalances and improving overall arm development.