Zottman Curl

1. Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and palms facing upward.
2. Without moving your upper arms, curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position briefly.
3. While holding the dumbbells at shoulder height, rotate your wrists until your palms are facing downward.
4. Keep your upper arms still, exhale, and start to lower the dumbbells back to the starting position with your palms facing downward in a reverse curl motion.
5. Once you have reached the starting position, rotate your wrists back to the initial palms-up grip.
6. Repeat for the desired number of repetitions.

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