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  • Dumbbell Seated Single Arm Reverse Curl

    Sit tall holding one dumbbell at your side with palm facing downward.
    Curl dumbbell toward shoulder, keeping wrist stable and elbow tucked.
    Lower slowly to full extension while maintaining control.

  • 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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