TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Forearms

Zottman Curl

DumbbellIsolationEasy to learn
Front
Back
Primary Secondary

Works

Biceps

Also forearms

You need

Dumbbells

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Curl up with your palms facing up
  2. 2Turn the palms down at the top
  3. 3Lower slowly with palms down

Most common mistake

Rushing the lowering half, which is where the forearms work.

Watch a demo
B
For forearms
#3 of 11
See the full list →
Research
69
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 69
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%3/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • BWrist RollerOther
  • BReverse CurlBarbell
  • BTowel HangBodyweight
  • SWrist CurlDumbbell

Takes

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