Zottman Curl Video Guide (Video)




Exercise Instructions

  1. Set up for the Zottman curl by grasping a set of dumbbells and standing straight up with the dumbbells down at your sides.
  2. You should be holding the dumbbells with your arms outstretched and with an underhand grip (palms facing up).
  3. Curl the dumbbells straight up as high as possible, squeezing the biceps at the top.
  4. Then twist at the wrists until your hands are in an overhand position (palms facing down).
  5. Slowly lower the weight back to the start position.
  6. Twist the weight back to an underhand grip and repeat for desired reps.



​Zottman Curl Tips:

  1. Don’t rest the dumbbells on your body at any time.
  2. Keep the movement slow and controlled.
  3. Don’t swing back as you curl the dumbbells up.



via Muscle and Strength