Zottman Curl
Curl up with the palms up, turn them over at the top, lower with the palms down; one rep trains both sides of the arm.
How to do it
Setup
Bells at the sides, palms up.
Steps
- Curl up with the palms up.
- Turn the palms DOWN at the top.
- Lower slowly with the overhand grip; rotate back at the bottom.
Common mistakes
Rotating mid-path: the turns happen AT the top and bottom, not during. Dropping the overhand negative: its slowness is the exercise's second half. Heavy bells: the negative grip is the limiter.
Breathing
Exhale on the curl, inhale on the slow lowering.
