HyperBody
Exercise library · Arms

Zottman Curl.

Curl combining supinated lift and pronated eccentric for forearm emphasis.

IntermediateDumbbells
The numbers
Sets
3–4
Reps
10–15
Rest
45–60
Muscles
Primary
Biceps · Forearms
Secondary
Brachialis · Brachioradialis
The play-by-play

How to do it.

  1. Step 01

    Curl dumbbells up with palms up

  2. Step 02

    Rotate wrists to palms down at top

  3. Step 03

    Lower dumbbells slowly pronated

  4. Step 04

    Reset grip at bottom

  5. Step 05

    Repeat

What separates good from great

Pro cues.

  • Use lighter weight for control

  • Focus on slow eccentric

  • Excellent for forearm + biceps combo