Zottman Curl

The Zottman curl combines two grips in one rep: curl the dumbbells up with a normal underhand (supinated) grip like a standard curl, then at the top rotate your wrists so your palms face down, and lower the weight with that overhand (pronated) grip before rotating back at the bottom. This trains the biceps hard on the way up and the forearm extensors hard on the way down, in a single continuous movement rather than two separate exercises.

1. Curl the dumbbells up with a normal underhand grip, palms facing up
2. At the top, rotate your wrists so your palms face down
3. Lower the weight slowly with that overhand grip, then rotate back to underhand at the bottom

• Rushing the wrist rotation instead of controlling it deliberately at the top and bottom
• Using a weight too heavy to control the slow, pronated-grip lowering phase

• Seated version to remove any body momentum from the curl
• Alternating arms instead of curling both dumbbells simultaneously