How to do it
- Curl the dumbbells up with palms facing up.
- At the top, rotate the palms to face down.
- Lower slowly in that pronated position, then rotate back at the bottom.
Cues that matter
- The pronated lowering phase is the forearm builder.
- Pick the weight based on what you can lower, not lift.
Common mistakes
- Rotating too late and losing the eccentric.
- Dropping the weight fast on the way down.
Muscles worked
Primary
- Forearms
- Brachioradialis
- Extensors
Also works
- Biceps
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Zottman Curl in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the forearms with different equipment — for a day the dumbbell is taken, or a gym that does not have one.