Rotation happens mid-rep instead of at the top
Neither the bicep nor brachioradialis gets a full range stimulus.
Overactive muscles
Biceps brachiiBrachioradialis
Corrective work
StretchWrist extensor stretch↗Pull · Upper Body
Zottman Curl
Coaching cues
- Curl up with a supinated (underhand) grip — bicep focus
- At the top, rotate to a pronated (overhand) grip
- Lower slowly in the pronated position — brachioradialis eccentric
- Rotate back to supinated at the bottom; repeat
Common faults 2
Body swings on the curl
Momentum assists the curl; no muscle gets adequate load.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗