Bicep Exercises

Zottman Curl

This is an advanced exercise where you turn the dumbbells up and out.

Zottman Curl - Step 1 Zottman Curl - Step 2


  1. Stand with your feet shoulder width apart, your knees slightly bent and your and your abs drawn in.
  2. Grasp a dumbbell in each hand with your palms facing each other.
  3. Start with your hands at your sides.
  4. Curl your arms up turning your wrists so they are facing down as the dumbbells reach your chest.
  5. Pause for a moment and then return to the starting position.

Zottman Curl - Muscles Worked

Primary Muscle: Biceps
Secondary Muscle: Forearms
Equipment Type: Dumbbell

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