Zottman Curl

Anton YefanovUpdated September 6, 2026

The Zottman curl fuses two curls into a single rep. You lift with a supinated grip so the biceps handle the way up, rotate the hands to palms down at the top, then lower slowly with the pronated grip, which puts the forearm elbow flexors in charge of the descent. It is an intermediate level curl with the forearms as the secondary target. The rotation has to happen deliberately at the top rather than partway down, or the wrist rather than the forearm takes the load.

How to do the Zottman Curl

Stand upright with a dumbbell in each hand and your feet shoulder-width apart.
Let your arms hang at your sides with your palms facing forward.
Curl both dumbbells to your shoulders with your elbows pinned to your ribs.
Rotate your wrists at the top until your palms face the floor.
Lower the dumbbells slowly with the palms-down grip, taking three or four seconds.
Rotate back to palms up at the bottom and repeat.

Muscles worked

Primary:: Biceps
Secondary:: Forearms

Why train it

Trains the biceps and the forearm elbow flexors inside a single repetition.
The slow palms-down lowering builds grip and wrist strength.
Needs only a pair of dumbbells, so it fits home and travel setups.

Common mistakes

Rotating halfway down instead of at the top, which loads the wrist rather than the forearm.
Racing the descent, which skips the pronated eccentric that defines the exercise.
Letting the elbows slide behind the body on the way down, which shortens the range.
Using standard curl weights, which makes the palms-down lowering impossible to control.

Frequently asked questions

What does the Zottman curl work?

Your biceps on the way up, and your forearms and brachialis on the way down. You curl with your palms up, turn them down at the top, then lower with an overhand grip. That slow, overhand lowering is what makes it a good forearm builder.

Is the Zottman curl worth doing?

Yes, as a way to train biceps and forearms in one exercise. Its weak point is the weight: your forearms limit how heavy you can go, so the biceps get less work than in a regular curl. Use it as a second curl in your session, or to save time.

How heavy should Zottman curls be?

Lighter than your regular curls, usually around 60 to 70 percent of the weight. The overhand lowering is the hardest part, and you need to control it for two or three seconds. If you cannot lower slowly, the weight is too heavy.

Zottman curl vs hammer curl: which is better for forearms?

Both train the forearms. The hammer curl uses a neutral grip throughout, so you can lift heavier and build the brachialis and forearm. The Zottman adds an overhand lowering phase, which works the top of the forearm harder. Using both covers more ground.

What equipment do I need for the Zottman Curl?

The Zottman Curl needs a pair of dumbbells. Nothing beyond that is required to run the movement the way it is described above.

Is the Zottman Curl suitable for beginners?

With some training behind you. The Zottman Curl is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.

Can I do the Zottman Curl at home?

Yes, if you own a pair of dumbbells. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.

How many sets and reps of the Zottman Curl should I do?

Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.

What are good alternatives to the Zottman Curl?

Barbell Curl, Bayesian Curl, and Kettlebell Curl train the same primary muscles as the Zottman Curl. Pick whichever one suits the equipment in front of you.