Beginner
DUMBBELL ZOTTMAN CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand up straight with a dumbbell in each hand, palms facing your body.
2
Step:2 Keep your elbows close to your torso and rotate your palms to face forward.
3
Step:3 Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
4
Step:4 At the top of the movement, rotate your wrists so that your palms are facing away from your body.
5
Step:5 Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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