The original Zottman Curl is a fantastic exercise for targeting the two major upper arm flexors...the biceps and the brachialis.
In that exercise, you perform a supinated dumbbell curl to the top, then rotate your forearm around to the pronated position and perform a reverse curl on the way down. The supinated dumbbell curl is a stronger exercise, which allows you to get more weight into position for the weaker exercise (the reverse curl) on the way down.
With the Triple Zottman Curl, we're going to switch things up and add in a THIRD position (hence the name) to more fully work the upper arms and forearms.
The concept is still the same in terms of using a stronger exercise on the positive...however in this case, we'll be using TWO exercises on the negative to more thoroughly work the upper arm flexors and take better advantage of the strengths and weaknesses of each movement.
One of the key points to remember with this technique is that it's not about weight...it's about TENSION on the muscles. Perform this technique very deliberately and under control.
First, start with a Hammer Curl. This is the strongest of the three exercises we'll be using, so you'll use that to get the weight to the very top of the curl position. This is done with the forearms in a neutral position.
You'll notice at the top of the curl that my elbow does come forward from my body. This is a movement that happens at the shoulder that further shortens the biceps at the top, increasing the contraction. Make sure to focus on keeping tension on the muscles at that point rather than using it as a "rest," which can be the temptation.
Hold that hammer position at the top briefly, then rotate your forearm around into the supinated position, like it would be in for a regular dumbbell curl. This is going to focus the movement on the biceps.
Now lower the dumbbell under control until you get to the halfway point, making sure you feel the tension fully on the bicep.
Pause the movement here then rotate your forearm around into the pronated position for a reverse curl.
Now lower the rest of the way down. This is a short range of motion, but it is the strongest part of the range of motion of a reverse curl. This allows you to use a decent weight on the hammer curl and bicep curl while still getting work onto the reverse curl.
Now repeat on the other arm, starting with the hammer curl.
Rotate around to the bicep curl.
Lower the dumbbell halfway.
Rotate your forearm around into the reverse curl position.
Then lower the rest of the way.
I would recommend aiming for about 6-8 reps on each arm with this technique. You don't want to go so heavy that you overwhelm your strength on the reverse curl, or so light that you get nothing out of the hammer curl. I'm using a pair of 35 lb dumbbells in the demo, and that was after performing another of other exercises for biceps, so if I was doing this one fresh, I would have used 40's or 45's.
Do 2-3 set of this one with about 90 seconds rest in between sets.
Overall, it's a fantastic technique to fully target all of your major upper arm flexors and build yourself some bigger arms.
For focusing on the brachialis, try Two Barbell Hammer Curls.
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