Zottman curl
A curl you lift palms-up and lower palms-down to work the biceps and forearms.
- Muscle group: Arms
- Equipment: Dumbbells
- Difficulty: Intermediate
Also known as: Zottman biceps curl, Zottman-curl, Curl med vending
How to do it
- Stand with dumbbells at your sides and curl them up with palms facing up.
- At the top, rotate your wrists so palms face down.
- Lower slowly in that position, then rotate back and repeat.
Common mistakes
- Swinging the body to lift the weights.
- Dropping the weights fast on the way down.
Alternatives
Watch a video demonstration on YouTube
“How To: Zottman Curl” by ScottHermanFitness (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.