Zottman Curl
- Intermediate
- Dumbbell
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 muscles does the Zottman Curl work?
The Zottman Curl trains the biceps as the main target. Expect the forearms to take some of the load as well.
What equipment do I need for the Zottman Curl?
The Zottman Curl needs a dumbbell. 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 dumbbell. 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 matches the equipment in front of you.