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  • 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 Curl

    Sit tall holding dumbbells at your sides with palms facing forward.
    Curl both dumbbells toward your shoulders, keeping elbows tight to torso.
    Squeeze biceps, then lower slowly to full extension.

  • Dumbbell Seated Hammer Curl

    Sit tall holding dumbbells at your sides with palms facing inward.
    Curl dumbbells toward shoulders while maintaining neutral grip throughout.
    Squeeze biceps, then lower slowly to starting position.

  • Dumbbell Seated Reverse Curl

    Sit tall holding dumbbells at your sides with palms facing downward.
    Curl dumbbells toward your shoulders, keeping wrists stable and elbows tucked.
    Lower slowly to full extension, maintaining control throughout.
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