Zottman Curl

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Standing with a dumbbell in each hand, palms forward and elbows at your sides. **Curl up supinated**, like a normal curl, to your shoulder; there **rotate your wrists to palms down** and lower slowly pronated. Rotate back at the bottom. You lift with the biceps, which is strong, and lower with the forearm in its weak position, which is where it is built: two exercises in one rep. The classic mistake is rotating late and lowering fast; the eccentric is the exercise.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

See all 907 exercises