Exercise library
Biceps
Zottman Curl
- Primary muscle
- Biceps
- Also works
- Forearms
- Equipment
- Dumbbell
- Movement pattern
- Elbow flexion
- Role in a program
- Accessory
How to do it
Curl the dumbbells up with a supinated grip, then rotate to a pronated grip at the top. Lower slowly in the overhand position to hammer the forearms, then rotate back at the bottom.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the biceps — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.