Seated Dumbbell Zottman Curl

The seated dumbbell Zottman curl targets both the biceps and forearms. Here’s how to do it:

1. Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with an underhand grip (palms facing up).
2. Curl the dumbbells upward by bending your elbows, keeping your upper arms stationary.
3. At the top of the curl, rotate your wrists to an overhand grip (palms facing down).
4. Slowly lower the dumbbells back down to the starting position with this overhand grip.
5. Rotate your wrists back to the underhand grip at the bottom.
6. Repeat for the desired number of repetitions.