How to Do Dumbbell Zottman Curl

Form Cues

1. 1

   Curl up with supinated grip, rotate to pronated at the top

2. 2

   Lower with pronated grip, slow on the way down

3. 3

   Keep elbows pinned at your sides through both the curl and the rotation

4. 4

   Use a lighter weight than your standard curl — the slow pronated lowering phase is demanding

Common Mistakes

• ●

  Rushing the rotation at the top — the slow pronated descent is where the brachioradialis work happens

• ●

  Letting the wrists bend during the pronated lowering phase — keep them straight to protect the joint

• ●

  Using momentum to curl the weight up before rotating — the initial curl should still be strict