Arms
Zottman curl
A dual-action arm builder that targets the biceps on the way up and the forearms on the way down.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with a dumbbell in each hand, arms fully extended at your sides and palms facing forward.
Curl the weights toward your shoulders while keeping your elbows tucked close to your torso and wrists straight.
Pause at the top of the movement and rotate your wrists so your palms are now facing forward away from your body.
Lower the dumbbells slowly back to the starting position using a controlled, overhand grip.
Once the weights reach your thighs, rotate your wrists back to the starting palms-forward position to begin the next rep.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the torso to lift the weight
- Rushing the downward eccentric phase where the forearm work occurs
- Allowing the elbows to flare out wide or drift forward during the rotation
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.