Dumbbell Zottman Curl

The zottman curl fits two exercises into a single repetition. You lift with the palms facing up, rotate the wrists at the top so the palms face down, and lower with that pronated grip before turning them back at the bottom. The lifting phase works the biceps in its strongest position, while the lowering phase loads the brachioradialis and the forearm extensors, muscles that handle far less weight and therefore receive a demanding eccentric without needing a set of their own. Choose the weight for the lowering phase rather than the lifting one: the pronated forearm is the weak link, and it determines the real load of the exercise. Rotate the wrists deliberately at each end rather than mid-rep, and keep the elbows pinned to your sides throughout. It is one of the few exercises that trains the biceps and the forearm properly in the same set, which makes it an efficient choice when time is short and grip strength matters to you.