Zottman Curl (Dumbbell)

A bicep and forearm exercise that combines a dumbbell curl with a rotation at the top to work both flexion and extension.

Instructions

1. Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing forward.
2. Keep your elbows locked to your sides throughout the movement.
3. Curl the dumbbells upward, contracting your biceps until the dumbbells reach shoulder level.
4. At the top of the curl, rotate your wrists so your palms face downward.
5. Lower the dumbbells with this reverse (pronated) grip, extending your forearms and working the wrist extensors.
6. When your arms are fully extended, rotate your wrists back to the starting position with palms facing forward.
7. Repeat for the desired number of repetitions.

Tips

• Maintain strict form by keeping your elbows stationary throughout.
• The rotation at the top is crucial for working multiple forearm muscles.
• Use controlled movements and avoid using momentum to lift the weight.
• The eccentric (lowering) phase with the reverse grip is particularly valuable for forearm development.
• Start with lighter weights than you would use for standard curls.