Zottman curls target the biceps and forearms by combining a standard curl with a reverse curl, promoting balanced arm development.

1. Stand with your feet shoulder-width apart, holding dumbbells with an underhand grip.
2. Curl the dumbbells towards your shoulders.
3. Rotate your wrists to an overhand grip at the top of the movement.
4. Slowly lower the dumbbells back to the starting position with an overhand grip.
5. Rotate your wrists back to an underhand grip.