Zottman Curl (Dumbbell)
A comprehensive arm exercise that combines a standard bicep curl with a reverse curl to target both the upper arm and forearm. This hybrid movement strengthens the biceps brachii during the lift and the brachioradialis during the lowering phase.
Because the Zottman Curl recruits the brachioradialis heavily during the eccentric phase, Iridium attributes volume to both your biceps and forearm landmarks. The algorithm analyzes your sub-muscle recovery status to ensure your forearms can handle this load without compromising performance on other pulling exercises in your current cycle. Iridium tracks your RPE to gauge intensity, ensuring you progress in weight only when you can maintain control throughout the full rotation.
Form Cues
- Keep your elbows pinned to your sides throughout the movement
- Curl up with palms facing forward (supinated)
- Rotate wrists 180 degrees at the top so palms face down
- Lower the weight slowly with a pronated grip
- Reset wrists to the starting position at the bottom
- Don't swing your hips to generate momentum
- Don't let your elbows flare outward during the rotation
- Don't rush the lowering phase; fight gravity
- Don't curl the weight up with palms facing down
- Don't hunch your shoulders forward
Common Mistakes
- Rushing the eccentric (lowering) phase
- Using momentum to lift the weight
- Flaring elbows away from the body
- Incomplete wrist rotation at the top
- Selecting a weight too heavy for the forearms
Muscles Worked
This exercise is unique because it targets the biceps brachii and brachialis during the concentric lifting phase, similar to a standard curl. However, by rotating the wrists and lowering with a pronated grip, it shifts the tension to the brachioradialis and forearm extensors, ensuring complete arm development.
Primary
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