Zottman Curl

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Instructions

1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. for best results.
2. Make sure the palms of the hands are facing each other. This will be your starting position. for best results.
3. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. for best results.
4. Hold the contracted position for a second as you squeeze the biceps. for best results.
5. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky. for best results.
6. Slowly begin to bring the dumbbells back down using the pronated grip. for best results.
7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip. for best results.
8. Repeat this exercise for the recommended amount of repetitions. for best results.

Video demonstration of Zottman Curl

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