Zottman Curl

A good exercise for fine tuning the biceps, and increasing wrist / forearm strength.

MIDWAY	FINISH
FINISH CLOSE UP OF WRIST

Focus on keeping your elbows tucked into your sides throughout the movement, keeping your head up and shoulders pulled back, with your back straight and abdominals firm to avoid leaning forward or swinging during the movement.

Holding two dumbbells at arm's length, smoothly lift the weights from your sides, so that your palms face upwards during lift, however in the final phase turns your palms so they are facing face down.

You may decide to work one arm at a time (alternate) or both together, however always focus on rotating your wrist around in the final lifting phase, returning back down in a reversal of the lift.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.