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Zottman Curl (Dumbbell)

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How to do a Zottman Curl (Dumbbell)

  1. Grab a pair of light dumbbells and stand tall with your shoulders back, gaze forward, arms to your sides, and palms facing forward. Have your feet hip-width apart with toes pointed slightly out.
  2. Take a breath and curl both dumbbells up as you keep your elbows in a stationary plane.
  3. As you near the top of the curl, twist both wrists inward nearly 180 degrees to position your palms toward the floor.
  4. As your palms face down, exhale and slowly lower both dumbbells to the starting position until your elbows are straight.
  5. At the bottom, twist both wrists out to their initial position. Take another breath and curl again.


This is a rather challenging curl variation, so it will take a bit of practice to master. The goal of the twisting and curling is to link everything into a single smooth movement. Avoid breaking it into the individual components – the curl, the twist, the lowering, and the second twist.

Zottman Curl (Dumbbell) Alternatives