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

Biomechanical Form Guide

Bicep Curl Biomechanics: Fixing Elbow Drift & Body Swinging - Master bicep curl biomechanics. Fix forward elbow drift, eliminate torso swinging, and ensure full range of motion extension.

Similar Exercises

• Bicep Curl - Curl with perfect form using real-time form check feedback. Improve your fitness biceps exercises and avoid swinging or shoulder cheating.
• Hammer Curl - Build specific bicep and forearm thickness. AI ensures you keep elbows pinned and avoid swinging momentum.
• Cross Body Curl - Target the brachialis for wider arms. Get AI feedback on your cross-body path and stability.
• Reverse Curls - Build massive forearms and grip strength. AI checks your wrist position and prevents ego lifting.