Arms
Hammer Zottman Curl
A hammer curl on the way up and a reverse curl on the way down. Turning your palms down at the top makes the slow lowering work your forearms hard, along with your biceps.
- Works
- Biceps, forearms
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand tall with the dumbbells at your sides, palms facing in.
- 2Curl both dumbbells up to your shoulders, thumbs up, like a hammer curl.
- 3At the top, turn your palms to face down.
- 4Lower slowly with your palms down, then turn them back to face in at the bottom.
Cues
- Up with thumbs up, down with palms down.
- Lower slowly. That's where your forearms work hardest.
- Wrists straight, knuckles leading on the way down.
Common mistakes
- Dropping on the way down. The slow, palms down lowering is the point. Take at least 2 seconds.
- Turning too early. Finish the curl at your shoulders before you turn, and finish lowering before you turn back.
- Going too heavy. Your arms are weaker palms down than thumbs up. Pick a weight you can lower with control.
Easier
Go lighter, or do one arm at a time.
Harder
Take 4 seconds to lower each rep, or pause for 1 second at the top with your palms down.
Try it: 3 sets of 10 to 12 reps, or 30 seconds on and 30 off.
What's the difference between a Zottman curl and a hammer Zottman curl?
A regular Zottman curl goes up with your palms facing up. The hammer version goes up with your thumbs up. Both turn your palms down at the top and lower slowly, so both work your forearms hard.
