Zottman Curl
10 reps
Curl up palms-up, flip to palms-down, then lower with the reverse grip.
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BICEPS
Zottman Curl
The Zottman curl packs a standard curl and a reverse curl into a single rep. You lift palms up to hit the biceps, rotate to palms down at the top, and lower with that reverse grip to load the forearms and brachialis. The result is a comprehensive arm exercise that also builds grip strength.
How to do it
- 1
Stand tall with a dumbbell in each hand, palms facing forward and arms near your waist.
- 2
Brace your core and bend your elbows to curl the dumbbells up toward your shoulders.
- 3
Keep your elbows at your sides and your spine neutral as you lift to shoulder height.
- 4
At the top, rotate your palms to face away from your body.
- 5
Lower the dumbbells back down slowly in the palms-down position, then rotate back to repeat.