Dumbbell Zottman Curl

oec:dumbbell-zottman-curl

A dumbbell curl variation that lifts with a supinated grip and lowers with a pronated grip to train both the upper arms and forearms.

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Also called: Zottman Curl

How to do it

Stand upright with feet hip-width apart, holding a pair of dumbbells at your sides with your arms fully extended and palms facing forward in a supinated grip.
Pin your elbows close to your torso and engage your core to keep your posture tall.

Curl the dumbbells upward toward shoulder height while keeping the upper arms stationary and palms facing upward.
Pause briefly at the top of the curl, then rotate your wrists until your palms face forward and downward in a fully pronated grip.
Slowly lower the dumbbells back down under strict control using the overhand grip.
Once your arms reach full extension at the bottom, rotate your forearms back to the supinated starting position.

Exhale as you curl the weights upward, and inhale as you lower them slowly under control.

Swinging the torso or using momentum to heave the dumbbells up.: Reduce the load and keep your torso rigid with your elbows locked beside your ribcage.
Dropping the dumbbells quickly during the lowering phase.: Emphasize the eccentric tempo by taking two to three seconds to lower the weights with the overhand grip.
Flaring the elbows outward during the rotation or descent.: Keep the upper arms tucked in place so the rotation occurs strictly through the forearms.

Select a lighter weight than typical curls to accommodate the weaker reverse-grip eccentric phase and avoid excessive wrist strain.

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