Zottman Curl
intermediate dumbbell biceps
Also works: forearms
How to do Zottman Curl
- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- Make sure the palms of the hands are facing each other. This will be your starting position.
- While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a second as you squeeze the biceps.
- Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
- Slowly begin to bring the dumbbells back down using the pronated grip.
- As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
- Repeat for the recommended amount of repetitions.
Common Questions about Zottman Curl
What is the primary benefit of the Zottman curl over a standard curl?+
The Zottman curl targets the biceps on the concentric phase and shifts the load to the brachioradialis and brachialis during the eccentric phase by rotating to a pronated grip.
How should I handle the rotation during the movement?+
Complete the full upward curl with palms facing up before rotating your wrists at the top. Ensure the palms are fully face-down before beginning the slow, controlled descent.
What is a common mistake to avoid when performing Zottman curls?+
Avoid using excessive momentum or swinging the weights to bypass the rotation. Using too much weight often leads to a rushed eccentric phase, which negates the forearm-strengthening benefits.
What is a suitable alternative for beginners who find the rotation difficult?+
Beginners can perform hammer curls to build foundational strength in the forearms and biceps. Alternatively, use very light dumbbells to master the wrist rotation before increasing the load.
How should I program Zottman curls into my workout routine?+
These are best used as a finishing exercise for 3 sets of 10 to 15 repetitions. Focus on a slow three-second eccentric phase to maximize time under tension for the forearm muscles.
AI-generated answers · Reviewed by our editors
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