How to Do Zottman Curl: Muscles Worked & Proper Form

Muscles Worked in Zottman Curl

Primary muscles worked:

• Biceps

Secondary muscles worked:

• Forearm Flexors

How to Do Zottman Curl

1. Hold a dumbbell in each hand with palms facing up (supinated grip).
2. Bend your elbows and curl the dumbbells upward like a regular bicep curl.
3. At the top, rotate your wrists so your palms face downward (pronated grip).
4. Slowly lower the dumbbells back to the starting position with the reverse grip.
5. Rotate back to the original position and repeat for the desired number of repetitions.

Commentary

The Zottman Curl combines a bicep curl with a reverse curl, strengthening both the biceps and forearms, making it excellent for improving grip strength