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Zottman Curl

The Zottman Curl primarily targets your Biceps, with support from Forearms. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Biceps Secondary muscles: Forearms

How to perform Zottman Curl

  1. Step 1. 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.
  2. Step 2. Make sure the palms of the hands are facing each other. This will be your starting position.
  3. Step 3. 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.
  4. Step 4. Hold the contracted position for a second as you squeeze the biceps.
  5. Step 5. 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.
  6. Step 6. Slowly begin to bring the dumbbells back down using the pronated grip.
  7. Step 7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
  8. Step 8. Repeat for the recommended amount of repetitions.

Frequently asked questions

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.

Sample sets & reps for Zottman Curl

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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