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  • 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.

  • Ez Bar Reverse Curl

    Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
    Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.

  • 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.
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