Zottman Curl
Combines supinated and pronated grip for complete arm development
ArmsIntermediateStrengthCurl
At a glance
| Muscles worked | Primary: Biceps and forearms |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Curl |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Supinated grip on way up
- Step 2: Rotate to pronated at top
- Step 3: Lower with reverse grip
- Step 4: Rotate back at bottom
- Step 5: Controlled movement
Equipment
- Dumbbells optional
Coaching tips
Benefits
Combines supinated and pronated grip for complete arm development
Common mistakes
Rushing the eccentric phase
Make it harder
Increase weight or slow tempo
Make it easier
Standard hammer curls
Breathing
Exhale on concentric
Build a workout with this exercise
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Beginner · 3 sets × 10-15 each directionGeneral 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.