How to do the Zottman Curl
Step by step
- Stand holding a dumbbell in each hand with your palms facing up.
- Curl the weights up toward your shoulders with an underhand grip.
- At the top, rotate your wrists so your palms now face down.
- Lower the dumbbells slowly with the palms-down (overhand) grip.
- Rotate back to palms-up at the bottom before the next rep.
The thing people get wrong
The slow palms-down lowering trains the forearms and is the hard part. Control the descent instead of dropping the weight.
Coaching cue
Turn your palms over at the very top, before you start lowering.
Muscles worked
- Primary: Biceps
- Secondary: Forearms
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.