Zottman curl

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Primary target:
Arms (Biceps)
Secondary target:
Equipment required:
How many reps should I do?
What weight should I use?


To perform the Zottman curl safely, please follow these steps:
  1. Stand upright with a dumbell in each hand held at arms length. The elbows should be close to the torso
  2. Make sure the palms of the hands are facing each other
  3. While holding the upper arm still, curl the weights while contracting the biceps. Only the forearms should move. Your wrist should rotate so that your palms are facing up. Continue the movement until your biceps are fully contracted and the dumbells are at shoulder level
  4. Hold the contracted position for a second as you squeeze the biceps
  5. Now during the contracted position, rotate your wrist until your palms face forwards with the thumb at a higher position than the little finger
  6. Slowly bring the dumbells back down using this grip
  7. As you bring the dumbells back down, start rotating the wrist so that you go back to a palms facing up grip
  8. Repeat until you can no longer maintain correct form