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Biceps
Zottman Curl
A dumbbell curl combining an underhand lift with an overhand lowering phase.
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Target
Biceps
Category
Upper body · Isolation
Difficulty
Intermediate
Sets
3
Reps
10-12
Execution
How to perform
1. Stand with light dumbbells at your sides and palms forward.
2. Keep upper arms still and curl the weights without swinging.
3. At the top rotate your forearms so palms face down without bending your wrists.
4. Lower slowly with palms down, then rotate back at the bottom before repeating.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Stand with light dumbbells at your sides and palms forward
- 2Keep upper arms still and curl the weights without swinging
- 3Keep each repetition controlled and maintain tension through Biceps.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Biceps to force extra repetitions.