Dumbbell Zottman Curl

Description

The dumbbell Zottman curl, named after 19th-century strongman George Zottman, is a bicep curl variation where you curl up with an underhand grip and lower with an overhand grip. The supinated lift trains the biceps; the pronated descent hammers the forearms and brachioradialis. It is one of the most efficient exercises for building both biceps and forearms in a single movement.

Muscle Group

Biceps, Forearms, Upper Arms

Equipment Required

Dumbbell

Dumbbell Zottman Curl Instructions

Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing forward (underhand grip).
Pull your shoulders back, brace your core, and pin your elbows against your sides.
Curl both dumbbells up to shoulder height with the underhand grip, just like a standard bicep curl.
At the top of the curl, rotate your wrists 180 degrees so your palms now face down (overhand grip).
Lower the dumbbells under control over a count of three to four seconds with the overhand grip.
Once your arms are fully extended at the bottom, rotate your wrists back to the underhand grip for the next rep.
Keep your elbows pinned and torso upright the entire time.
Use lighter weight than standard curls — the overhand descent is much harder than it looks.