Dumbbell Zottman Curl

Target Muscle Groups

Main

Biceps

Forearms

Equipment

Main

Dumbbell

Difficulty

intermediate

Exercise Type

strength

Log Type

weight and reps

Instructions

The dumbbell zottman curl is an advanced dumbbell bicep exercise where you turn the palms up (supination) and then down (pronation) at the top of the movement. This exercise will strengthen and build the biceps and forearm muscles. Steps : 1.) Start off standing with your feet shoulder-width apart, your knees slightly bent and abs drawn in. 2.) Grab a dumbbell in each hand with your palms facing each other and hands at your sides. 3.) Curl your arms up turning your palms so they are facing down as the dumbbells reach your chest, squeezing your bicep muscles. 4.) Pause for a moment, then turn the palms down (facing the floor) and then return to the starting position as you maintain that position. 5.) Repeat for as many reps and sets as desired.