Zottman Curl (Kettlebell)

A bicep curl variant that includes wrist rotation and reversal of forearms, training both biceps and forearms in a single movement.

Instructions

1. Stand with feet hip-width apart, holding kettlebells at your sides with palms facing forward (supinated grip).
2. Curl the kettlebells up toward your shoulders by bending at the elbows.
3. Keep your elbows stationary and close to your body throughout the upward movement.
4. At the top of the curl, rotate your wrists so your palms are now facing downward (pronated grip).
5. Lower the kettlebells with the pronated grip, which emphasizes the forearm extensors.
6. At the bottom, rotate your wrists back to the supinated grip and repeat.

Tips

• Keep your elbows stationary and close to your body; moving them reduces bicep involvement.
• Control the rotation at the top of the movement; it should be smooth and deliberate.
• The lowering phase with the pronated grip provides forearm work; resist the weight rather than dropping it.
• Avoid swinging the kettlebells; use controlled movements to maximize muscle activation.
• A slight forward lean at the hips is acceptable to maintain stability, but avoid excessive momentum.
• This exercise emphasizes grip and forearm strength; the weight should feel challenging but not unmanageable.