FlexZottman Curls
Muscles worked
- Biceps Brachii
- Brachioradialis
- Brachialis
- Extensor Carpi Radialis Longus
- CategoryPull
- Default target4 sets × 8–10 reps per side
- EquipmentDumbbells
- Movement patternIsolation Upper
- Training stylesHypertrophy, Strength
Technique
Setup
Stand tall with dumbbells at your sides, palms facing forward.
Movement
Curl the weights up (supinated). At the top, rotate your wrists so your palms face down, then lower slowly in a reverse curl motion.
Form Tip
This exercise targets the biceps on the way up and the forearms (brachioradialis) on the way down. Ensure the rotation at the top is complete before you begin the descent.
Increase Difficulty
Slow the descent (reverse curl phase) to 4 seconds.
Decrease Difficulty
Use lighter weights to maintain proper wrist position during the reverse curl phase.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.