Arms
Zottman Curls
A curl up with palms up and a slow lower with palms down. One move works your biceps on the way up and your forearms on the way down.
- Works
- Biceps, brachialis, forearms
- Equipment
- A light to medium pair of dumbbells
- Load
- Medium
How to do it
- 1Stand tall with the dumbbells at your sides, palms facing forward.
- 2Curl them up to your shoulders, elbows tucked in.
- 3At the top, turn your palms to face down.
- 4Lower slowly with your palms down, then turn them back up at the bottom.
Cues
- Palms up on the way up, palms down on the way down.
- Take 3 seconds on the way down. That's where your forearms work.
- Elbows stay at your sides.
Common mistakes
- Rushing the lower. The slow, palms-down lower is the point of the move.
- Going too heavy. Palms down is a weaker position, so pick a weight you can lower with control.
- Swinging. Stand still and let your arms do the work.
Easier
Go lighter and keep the lowering slow.
Harder
Take 4 or 5 seconds on the way down.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
What do Zottman curls work?
Your biceps on the way up, and your forearms and brachialis on the way down. That makes them a great all-in-one arm move.
