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Simultaneous Zotman Curls with Dumbbells

Learn how to properly perform the Simultaneous Zotman Curls with Dumbbells with this complete demonstration video.

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What is the Simultaneous Zotman Curls with Dumbbells?

The Simultaneous Zotman Curls with Dumbbells are an excellent arm exercise that effectively targets the biceps and forearms. This unique exercise involves wrist rotation, allowing you to enhance wrist strength and stability while improving muscle definition. It is suitable for intermediate to advanced practitioners looking to diversify their training routine.

How to properly perform the Simultaneous Zotman Curls with Dumbbells

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing up).
  2. Curl the dumbbells upward, keeping your elbows close to your sides and contracting your biceps.
  3. At the top of the curl, rotate your wrists so that your palms are facing downward (pronated grip).
  4. Lower the dumbbells back down to the starting position with the pronated grip.
  5. At the bottom of the curl, rotate your wrists back to the underhand grip (supinated grip).
  6. Repeat the curl with the supinated grip for the recommended number of repetitions.
  7. Continue alternating between the pronated and supinated grips for each repetition.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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Curls simultanés Zotman avec haltères
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