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  • Dumbbell Standing Single Arm Curl

    Stand tall holding one dumbbell at your side, palm facing forward.
    Curl dumbbell toward shoulder, keeping elbow close to your torso.
    Squeeze bicep, then lower slowly to starting position.

  • Dumbbell Zottman Curl

    Hold dumbbells at sides, palms facing forward, elbows tight to body.
    Curl both dumbbells up, then rotate palms downward at the top.
    Lower slowly with palms facing the floor, controlling the descent.

  • Dumbbell Seated Zottman Curl

    Sit tall holding dumbbells at sides with palms facing forward.
    Curl dumbbells up, then rotate palms downward at the top.
    Lower slowly with palms down, controlling the entire descent.

  • Dumbbell Seated Single Arm Zottman Curl

    Sit tall holding dumbbell at your side with palm facing forward.
    Curl dumbbell up, then rotate palm downward at the top.
    Lower slowly with palm down, controlling the entire descent.
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