Dumbbell Zottman Curl
Gym Exercise Card
Equipment
The Dumbbell Zottman Curl combines traditional bicep curls with reverse curls. It targets both the biceps and forearms, improving arm strength and muscle endurance. This exercise is effective for developing the Brachioradialis and Brachialis, providing a balanced arm workout.
How to do it
- Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing forward.
- Perform a bicep curl by flexing elbows, lifting dumbbells to shoulder height.
- At the top, rotate wrists so palms face downward.
- Slowly lower the dumbbells in a controlled manner.
- Rotate wrists back to the starting position and repeat.
Muscles worked
Primary Biceps Brachii
Secondary Brachialis Brachioradialis Wrist Flexors
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