Dumbbell Zottman Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Zottman Bicep Curl
How to: Dumbbell Zottman Curl
- Stand or sit with a dumbbell in each hand, arms fully extended at your sides.
- Curl the weights up while rotating your palms to face your shoulders.
- At the top of the curl, rotate the palms to face down and lower the weights back down slowly.
- Repeat for the recommended number of repetitions.
Common Mistakes
- Not fully extending the arms at the bottom.
- Lifting too heavy, which can strain the wrist.
- Allowing the elbows to flare out.
Modifications
- Use lighter weights to start if you're new to the exercise.
- Perform the exercise seated to provide additional support.
Tips
- Keep your elbows close to your torso throughout the movement.
- Control the weight on the return to improve muscle engagement.
- Avoid swinging or using momentum; focus on proper form.
Dumbbell Zottman Curl Alternatives
Tags
biceps
strength
dumbbell
arms
weight training
upper body