Dumbbell Zottman Curl
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Stand tall with a dumbbell in each hand, arms straight and palms facing forward.
- Curl the dumbbells up with the elbows at your sides, as in an ordinary curl.
- At the top, turn the hands over so the palms face down.
- Lower slowly with the palms down, then turn them back up at the bottom for the next rep.
FORM TIPS
- The way up is a curl and the way down is a reverse curl, so the forearms do the hard half of every rep.
- Take three or four seconds on the way down. Choose the weight for the overhand lowering, which is the weaker half.
TARGET MUSCLES
Primary
- Biceps
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.