Bodybuilding.com - Zottman Curl Exercise Guide and Video

Type: Strength
Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Pull
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Main Muscle: Biceps

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Make sure the palms of the hands are facing each other. This will be your starting position.
While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a second as you squeeze the biceps.
Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
Slowly begin to bring the dumbbells back down using the pronated grip.
As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
Repeat for the recommended amount of repetitions.

Muscle Targeted: Biceps

Out of 10

Muscle Targeted: Biceps

8.7

Out of 10

Muscle Targeted: Biceps

7.3

Out of 10

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Tip: Zottman Curl	Exercise Rating	10/10
Nov 25, 2009 6:12 AM: Try this version of the Zottman curl. Start with your arms at your sides with your thumbs next to your thighs (pointing in or towards each other) as you procede to curl the dumbells up rotate your hands so your thumbs are now pointing away from each other (pronated). Hold at the top, fully constricted...+See More