Home Exercises Standing Zottman Dumbbell Curls

Standing Zottman Dumbbell Curls

Exercise Tips

  • Keep your back straight

Standing Zottman Dumbbell Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Dumbbell Biceps

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a dumbbell in each hand, arms hanging down by your sides, palms facing each other.

  1. 1 Exhaling, curl both hands up towards your shoulders, stopping at chest level. As you do this, turn your wrists so your palms are facing behind you at the peak of the movement.
  2. 2 Rotate your wrists again so your palms are facing out, then inhale and slowly lower your arms back down to your sides.
  3. 3 When your arms are straight by your sides, rotate your wrists again so that your palms are back in the starting position, facing each other.
  4. 4Repeat this exercise until you have completed all repetitions for the set.