Dumbbell Zottman Curl – Easy Exercise to Develop Your Whole Arms

Dumbbell Zottman Curls are an interesting twist on your standard curl and a great strength building movement to develop your forearms and biceps. Are you wonder how to do Zottman Curls properly and safely? Then you need to try this step by step guide so that you get started right away.

Dumbbell Zottman Curl Exercise Summary

  • Primary Muscles Worked: Wrist Extensors
  • Other Muscles (Secondary) Worked: Biceps Brachii
  • Equipment: Dumbbells
  • Mechanics Type: compound
  • Force: Pull
  • Utility: Auxiliary

Dumbbell Zottman Curl Procedure

  • Get started by picking up your dumbbells and standing up straight dumbbells in front of you palms facing out.
  • Now start with a normal curl up to your chest, then rotate your wrists at the top so that your palms are facing out.
  • Next lower the dumbbells as if you were doing a reverse grip curl.
  • Finally rate your wrists at the bottom so you are ready to perform a normal curl back up.
  • Continue until you have finished a entire set.

Muscles Used

Target (Agonist)

  • Wrist Extensors


  • Biceps Brachii

Dynamic Stabilizers

  • None


  • No Significant Stabilizers

Antagonist Stabilizers

  • None


For you to attain the highest quality benefits, you will want to implement these straightforward tips. Similarly, if you desire to prevent your self from getting an injury, you ought stick with these tips.

  • Improve Your Form In Advance Of Raising The Resistance. Developing ideal form is going to assist preventing personal injury and faltering early on. Quality Technique will certainly enable you to create muscle quicker.
  • Complete Power Sets. Is doing a set of not one but two totally different exercises consecutive. Generally there are 2 primary options to undertake power sets, primary is to emphasis on an individual muscle. The other is to focus on the opposite muscle groups.
  • Finding Your Current Recovery Period That It Is Quick, Yet You Are Able To Nevertheless Accomplish A Solid Total Set. Any time your break is to short you would possibly be unable to finish your whole set, in the event it is too extended you are usually merely waisting your time.
  • Do Power Sets. Is carrying out a set of a pair of different lifts back to back. Now there are 2 primary approaches to undertake power sets, primary is to target on an individual muscle. The second is to target on the opposite muscle groups.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You ought to not make these standard issues to sustain good form and muscle gains. Likewise, when you stay away from these issues you will lower the probability of experiencing injuries.

  • You’ll Do Better To Not Try To Use More Weight Than You Can Do Correctly. You may sacrifice your technique and could end in a trauma if you attempt to use more than you should.
  • You’ll Do Better To Not Lift Solo. A training partner may be a great driving force. A training partner can even be useful spotter.
  • Avoid The Urge To Rush Your Exercise Session. When you rush your work out you more likely to use poor form and accidents.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Zottman Curl Recap

You ought to immediately have the capability to carryout dumbbell zottman curl properly. Right now your future level is to conduct dumbbell zottman curl as a component of a regular strength training program to train your forearms.

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