Inverse Zottman Curl
A compound arm exercise that combines a standard curl on the lifting phase with a reverse curl on the lowering phase. This movement targets the biceps brachii for peak development while heavily overloading the forearms and grip.
Since the concentric phase relies on weaker forearm extensors, Iridium scales weight recommendations based on your projected reverse curl strength rather than standard curling metrics. The AI counts this volume toward specific forearm and bicep recovery targets, adjusting load to ensure this accessory lift fits within your maximum recoverable volume for both muscle groups.
Form Cues
- Start with dumbbells in hand and palms facing forward.
- Curl the weight up towards your shoulders while pinning elbows to your sides.
- Rotate your wrists 180 degrees at the top so palms face the floor.
- Lower the weight slowly under control for a 3-second count.
- Rotate wrists back to the starting position at the bottom.
- Don't let your elbows flare out away from your body.
- Don't rotate your wrists before reaching the full contraction at the top.
- Don't drop the weight quickly during the lowering phase.
- Don't use momentum or hip swing to initiate the curl.
- Don't shrug your shoulders up towards your ears.
Common Mistakes
- Rushing the negative phase
- Incomplete wrist rotation
- Flaring elbows outward
- Swinging the torso
- Gripping the dumbbells too loosely
Muscles Worked
This exercise primarily targets the biceps brachii during the concentric (lifting) portion of the lift. During the eccentric (lowering) portion, the load shifts significantly to the brachioradialis and brachialis, making it excellent for total arm thickness and forearm development.
Primary
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