dumbbell zottman curl
The dumbbell Zottman curl is a biceps exercise that incorporates both a standard curl and a reverse curl, targeting the biceps and forearms. It involves rotating the wrists at the top of the movement to work both muscle groups effectively.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
bicepsUPPER PUSH
Secondary Muscles
forearms
Instructions
- Stand up straight with a dumbbell in each hand, palms facing your body.
- Keep your elbows close to your torso and rotate your palms to face forward.
- Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
- At the top of the movement, rotate your wrists so that your palms are facing away from your body.
- Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.
- Repeat for the desired number of repetitions.
