While the Zottman curl may have something of an exotic name it is a relatively straightforward bicep curl with a slight twist. Holding a dumbbell in each arm, stand with your hands by your side and your palms facing inwards – this is the starting position. Now twist your arm so that your palms are facing outwards and then curl the dumbbells (both arms at the same time) up towards your shoulder level ensuring your upper arm and shoulders remain stationary and only your elbows bend. Pause for a few seconds at shoulder level and then twist your hands so that your palms are now facing outwards and then slowly return to the starting position, when at the bottom rotate your hands so that your palms are facing inwards. This is one repetition.<\/p>\n