Zottman curl

Dumbbells
Zottman curl, start positionZottman curl, end position
Images: Free Exercise DB (public domain)
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Curl two dumbbells with palms up, turn the palms down at the top, then lower with palms down to load the eccentric.

  1. Curl with palms up
  2. Turn palms down at the top
  3. Lower slowly with palms down

Movement

Pattern
Elbow flexion
Type
Isolation, one joint moves
Sides
Both sides together
Equipment
Dumbbells

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body