Biceps · Intermediate

Zottman Curl

Curl variation combining supinated lift and pronated lower.

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Zottman Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

01Stand holding dumbbells with palms facing forward.
02Curl the dumbbells up like a standard biceps curl.
03At the top, rotate the palms to face down.
04Lower the dumbbells slowly with the palms-down grip.
05Rotate back to palms forward at the bottom before the next rep.

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