Zottman Curl

Build massive forearms and biceps. Get a real-time form check of the pronation phase to ensure strict posture during the dumbbell zottman curl.

Instructions

• Curl weights up with palms facing up (supinated).
• At the top, rotate wrists 180 degrees so palms face down (pronated).
• Lower the weights slowly with palms down.
• Rotate wrists back to starting position at the bottom.
• Keep elbows pinned throughout.

Common Mistakes

• Rotating too early or late
• Letting elbows drift forward
• Lowering too fast (neglecting the eccentric)
• Using momentum

Benefits

• Biceps & Forearms
• Grip Strength
• Time Under Tension