Dumbbell Zottman Curl

Stand holding a dumbbell in each hand with your elbows beside your torso. Begin with your palms facing forward.

Curl the dumbbells with your palms turning upward. At the top, rotate your forearms so your palms face down.

Lower slowly with an overhand grip. Rotate back to the starting grip at the bottom for the next rep.

Focus on your biceps during the lift and your forearms as you control the descent.

Do not drop the dumbbells or lift with your shoulders. Keep your wrists straight as you rotate.

Exhale as you curl up and inhale as you lower slowly.

Choose a light weight you can control on the way down. Change grip at the top and bottom to complete each rep.