Zottman Curl

What's unique about the Zottman curl is the mechanical advantage in the eccentric or negative portion of the lift. Most lifters are about 1.75 times stronger during the eccentric phase of a lift. Since you can curl more than you can reverse curl, the concentric or lifting portion of the Zottman curl is done with palms facing up. Then when lowering that same weight you perform a reverse curl since you can lower a lot more weight than you can raise.

How to do it: Hold two dumbbells at your sides with your palms up. While keeping your elbows tucked and close to your body, curl both dumbbells to about shoulder height. Once you reach peak contraction, squeeze the biceps hard and then rotate the dumbbells so that your palms are facing down. From here, lower the dumbbells into starting position stopping short of lockout to keep tension on the biceps. At the bottom, turn your hands back into a palms-up position and repeat.

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I'm going to forget how to do these by next pull day, see you then