Biceps
Zottman Curl
3 × 10–12 · Intermediate · Dumbbells
How to do it
- Stand tall holding a dumbbell in each hand at your sides, palms facing forward, elbows pinned close to your ribs.
- Curl both dumbbells up to shoulder height with your palms facing you, squeezing your biceps at the top of the movement.
- At the top, rotate your wrists until your palms face away from you, keeping your upper arms completely still and vertical.
- Lower the dumbbells slowly with the palms-down grip for a three-second descent, then rotate back at the bottom and repeat.
Coach tip: The slow palms-down lowering is where the forearm benefit comes from, so do not rush it or pick weights you can only control on the way up with palms facing you.
About this exercise
The biceps flex the elbow and help stabilise the shoulder. Direct curl work builds arm size and the pulling strength that supports rows and chin-ups.
Primary muscles
Biceps brachii
Also working
Brachialis, forearm flexors
Common mistakes
- Swinging the hips to start every rep
- Letting the elbows drift forward at the top and losing tension
- Dropping the weight instead of lowering it under control
Form & safety — Keep your upper arm still and your wrist neutral. Full, controlled reps with less weight beat heavy half reps every time.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.