Dumbbell Zottman Curl
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Muscles worked
- High load
- Brachialis
- Medium load
- Biceps and Forearms · Brachioradialis
- Low load
- Forearms · Extensors
Not shown on the map: Brachialis
Primary muscles
How to do it
Stand with a dumbbell in each hand and palms facing forward. Curl the dumbbells without moving the upper arms. At the top, rotate the palms downward, then lower slowly with the pronated grip. Rotate back to the starting grip at the bottom.
Form cues
- Keep your elbows beside your torso.
- Rotate the forearms without bending the wrists.
- Make the lowering phase slow and controlled.
Safety
Talk to a professional before this exercise if you have any of the following:
ElbowWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.