Seated Zottman Curl

Biceps, ForearmsDumbbells, Bench

Seated Zottman curls combine a standard bicep curl with a reverse curl descent to target both biceps and forearms. Sitting down keeps your technique strict and eliminates momentum.

How to do it

1Sit on a bench with your arms hanging at your sides, palms facing each other.

2Exhale as you curl the weights up, rotating your palms to face upward at the top.

3At peak contraction, rotate your wrists so your palms face downward.

4Inhale as you slowly lower the dumbbells back down with palms facing down.

5Rotate your wrists back to a neutral grip at the bottom.

Common mistakes

Lowering the weight too fast, robbing your forearms of eccentric work.

Swinging your elbows forward or back, taking work off the target muscles.

Rocking your torso to assist the lift.

Breathing

Exhale as you curl the dumbbells up; inhale as you slowly lower them down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.