Exercises / Zottman curl

Zottman curl GIF

Figure

Male figure; the female figure follows.

Muscles

Background

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Worked muscles

BicepsMusculus biceps brachii
BrachialisMusculus brachialis
BrachioradialisMusculus brachioradialis
ForearmsMusculi antebrachii

Equipment: Dumbbells
Level: intermediate
Loop: One repetition, 4.47 seconds

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Part of the curl pack, all 16 curl variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

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From the API

GET one exercise

curl https://api.exercisegif.com/v1/exercises/zottman-curl \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a zottman curl

Stand holding a dumbbell in each hand, palms facing forward.
Curl the dumbbells up to your shoulders.
At the top, rotate your wrists so your palms face down.
Lower the dumbbells slowly with this overhand grip.
Rotate back to palms up at the bottom and repeat.

Form tips

The slow palms-down lowering is what builds the forearms.
Keep your elbows pinned to your sides.
Use less weight than a regular curl.