The Zottman curl is a unique variation of the traditional dumbbell bicep curl that targets both the biceps and the forearm muscles. It was named after George Zottman, a 19th-century strongman and weightlifter. This exercise involves a combination of supination and pronation (palms up and palms down) during the movement, effectively working different muscle groups in the arms.
Let's get started by grabbing both your dumbbells and have them hanging by your side with the palms facing inwards towards your body.
This is the starting position.
From here curl one of the dumbbells up, by bending at the elbow until the arm is fully flexed or as high as you can. As you do this rotate your palm so it faces you.
Once done, rotate the hand so the palm is facing down and then return the dumbbell back down safely to your side. Then repeat for the other arm. Once both are done you have done one repetition, now repeat this for the desired amount.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.