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Biceps

Zottman Curl

Zottman Curl (Start)Zottman Curl (End)
LevelIntermediateEquipmentDumbbellMechanicIsolationForcePull

A dumbbell curl that combines a supinated curl with a pronated lowering to train the biceps and forearms.

Strength
Primary musclesBiceps
Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %
Effort during a set4.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand tall with a dumbbell in each hand and your palms facing forward.
  2. 2Keep your elbows by your sides.

How to perform

  1. 1Curl the dumbbells up with your palms facing up.
  2. 2At the top, rotate your wrists so your palms face down.
  3. 3Lower the dumbbells slowly with your palms down.
  4. 4Rotate back to palms up at the bottom and repeat.

Alternatives

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More with Dumbbell

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Stretches for Biceps

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