Incline Dumbbell Zottman Curl

A biceps curl variation performed on an incline bench where you lift the dumbbells with a supinated grip, then rotate to a pronated grip for the lowering phase to target both the biceps and forearms.

Instructions:

• Sit back on an incline bench set to 45–60°, holding a dumbbell in each hand with arms fully extended and palms facing up (supinated grip).

• Curl the dumbbells upward while keeping your elbows stationary.

• At the top of the movement, rotate your wrists to a pronated grip (palms facing down).

• Lower the dumbbells slowly in this pronated position until your arms are fully extended.

• Rotate back to supination and repeat for the desired reps.

Common mistakes:

• Swinging the weights or using momentum.

• Letting elbows drift forward during the curl.

• Rotating too early or too late.

• Dropping the dumbbells without control.