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Zottman Curl

The Zottman Curl is an effective exercise to add strength and mass to your biceps and forearms.  It allows you to isolate the forearms during the lowering phase.

  1. Stand with your feet hip width and knees slightly bent with dumbbells at your side.  Option #2 is to stand with your feet slightly split.
  2. Lift by squeezing at the biceps only.
  3. Ensure your elbows don’t travel forward or back to assist the lift.
  4. Rotate your thumbs slightly out at top of movement while squeezing biceps.
  5. Rotate your hands with palms facing down as you lower the dumbbells with total control before repeating.
  6. Emphasize the specified tempo during the lowering phase as it will affect your gains.