Zottman Curl Modified
Combines curl and reverse curl
ArmsIntermediateStrengthCurl
At a glance
| Muscles worked | Primary: Biceps and forearms |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Curl |
| Sets & reps | 5 sets × 10-12 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Stand with dumbbells, palms up
- Step 2: Curl up normally
- Step 3: Rotate palms down at top
- Step 4: Lower with reverse grip
- Step 5: Rotate back and repeat
Equipment
- Dumbbells optional
Coaching tips
Benefits
Combines curl and reverse curl
Common mistakes
Swinging arms
Make it harder
Slower eccentric reverse phase
Make it easier
Standard curls
Breathing
Exhale curling
Build a workout with this exercise
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Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.