ARMS · ISOLATION
Zottman Curl
A dumbbell curl combining a supinated lift with a pronated lowering phase.
Primary musclesBiceps, Forearms
Secondary musclesBrachioradialis
EquipmentDumbbells
DifficultyIntermediate · Elbow Flexion
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Curl the dumbbells with palms facing upward.
- Rotate the hands at the top so palms face down.
- Lower slowly and rotate back before the next repetition.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the biceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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