Weight Training

Dumbbell Zottman Curl exercise

A hybrid biceps exercise that targets both the biceps brachii and the forearms by combining a standard curl with a reverse eccentric lowering phase.

Dumbbell Zottman Curl exercise demonstration

How to perform Dumbbell Zottman Curl

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a supinated (palms up) grip.
  2. Curl the dumbbells upward while keeping your elbows close to your sides.
  3. At the top of the curl, rotate your wrists so your palms face downward.
  4. Lower the dumbbells slowly with a pronated (palms down) grip.
  5. At the bottom, rotate your wrists back to the starting position and repeat.
  6. Keep your core tight and avoid swinging your arms or using momentum.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

Reconnecting Hang tight. If this session expired, the page will refresh automatically.