# Zottman Curl (Dumbbell)

> A dumbbell curl that turns your palms down at the top and lowers as a reverse curl, training your biceps and forearms.

Page: https://fitnessie.app/exercises/dumbbell-zottman-curl/
Type: Dumbbell · Isolation
Demo video: https://fitnessie.app/demos/zottman-curl-dumbbell/7a4a749262a63e56.mp4

## How to do it

1. Stand with a dumbbell in each hand at your sides, palms facing forward, chest up.
2. Curl the dumbbells up to chest height like a regular biceps curl.
3. At the top, rotate your wrists so your palms face down.
4. Lower slowly with your palms down until your elbows are straight.
5. Rotate your palms forward again at the bottom and repeat.

## Key cues

- Elbows stay in front of your torso
- Turn the palms fully over
- Slow lowering
- Straighten your arms at the bottom
- Chest up, shoulders back

## Common mistakes

- Not rotating your palms all the way
- Swinging the dumbbells with momentum
- Letting your elbows move back behind your torso

## Muscles worked

- Primary: Biceps
- Secondary: Forearms

## Equipment

Dumbbells.

## References

- [StrengthLog: Zottman Curl](https://www.strengthlog.com/zottman-curl/)
- [BarBend: Zottman Curl](https://barbend.com/zottman-curl/)