Arms

Zottman Curl

Combine regular and reverse curls for biceps and forearm gains.

Zottman curls are an effective exercise for building arm strength and size by combining traditional and reverse curls into one powerful movement.

How to do Tips

Body Part: Arms
Level: Intermediate
Muscles: Biceps
Modality: Isolation
Direction: Pull
Equipment: Dumbbells
Goal: Hypertrophy
,
Strength

How to do:

1. Stand upright with a dumbbell in each hand, palms facing forward. 2. Curl the dumbbells upward while keeping your elbows close to your torso. 3. Once at the top, rotate your wrists so that your palms face downward. 4. Lower the dumbbells slowly with this reversed grip. 5. Repeat for 8-12 reps per set. 6. Perform 3-4 sets.

Tips:

- Use a controlled motion to maximize muscle engagement. - Rotate your wrists smoothly at the top of the movement. - Focus on slow negatives to target the forearm muscles. - Keep your upper arms stationary to isolate the biceps.

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