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  • Dumbbell Single Arm Incline Zottman Curl

    Lay on an incline bench with your palms facing forward.
    Flex at the elbows until your forearms touch your biceps.
    When you hit the top of the movement, rotate your palms and then lower the dumbbells slowly.

  • Cable Single Arm Twisting Curl

    Stand beside a low cable, holding the handle with a neutral grip.
    Curl the handle upward while rotating your palm toward your shoulder.
    Keep your elbow stationary and squeeze your biceps at the top.
    Reverse the rotation while slowly lowering the handle.
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