Biceps up, forearms down, one slick rep.
Lower the negative slow with palms down. That descent is where the forearms get hit.
The Zottman Curl is a Biceps-first movement, with Forearms working as the supporting cast. Track it consistently and you'll see exactly how it feeds your biceps volume for the week.
The Zottman Curl primarily works the Biceps with Forearms assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
