Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Zottman Curl

IntermediateStrengthTier T3

Stand with a dumbbell in each hand and your elbows close to your torso. Curl the dumbbells up, turning your palms up, then turn them palms down at the top. Lower slowly with the palms-down grip.

Targets: Elbow
Muscles: Biceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand upright with a dumbbell in each hand, arms long, palms facing each other.
  • Keep the elbows close to the torso and the upper arms still.
  1. He stands tall: a dumbbell in each hand hanging at arm's length, palms facing his thighs in the neutral start, elbows tucked close to his sides.

    Step 1 of 5

    Stand upright with a dumbbell in each hand at arm's length, palms facing each other and elbows close to your torso.

  2. He is mid-curl: elbows flexing, the dumbbells rising toward his shoulders as his wrists rotate into a supinated palms-up grip, his upper arms still against his sides.

    Step 2 of 5

    Curl the dumbbells up as you breathe out, rotating your wrists so the palms end up.

  3. He holds the top: dumbbells at shoulder level with the biceps contracted, his wrists rotated to a pronated palms-down grip with the thumbs above the pinkies.

    Step 3 of 5

    At the contracted top, rotate your wrists to a pronated palms-down grip, thumb above the pinky.

  4. He lowers under control: elbows extending, the dumbbells descending slowly with the grip still pronated palms-down, his upper arms still at his sides.

    Step 4 of 5

    Lower the dumbbells slowly on the pronated grip back to arm's length.

  5. He stands tall: a dumbbell in each hand hanging at arm's length, palms facing his thighs in the neutral start, elbows tucked close to his sides.

    Step 5 of 5

    Stand upright with a dumbbell in each hand at arm's length, palms facing each other and elbows close to your torso.

Breathing

  • Curl the weights while contracting the biceps as you breathe out.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep your upper arms still; do not swing the weights. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.