biceps
Zottman curl
Train biceps and forearms together.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Stand holding dumbbells with palms facing up.
- Curl them up with your elbows tucked.
- Rotate your wrists so palms face down at the top.
- Lower slowly with the overhand grip, then rotate back.
Beginner tips
- Keep your elbows still throughout.
- Lower the overhand phase under control.
- Don't swing to start the curl.
Keep in mind: Use a lighter weight, the lowering phase is harder.
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