Zottman Curl
Muscles worked
Instructions
- 1Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- 2Make sure the palms of the hands are facing each other. This will be your starting position.
- 3While 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.
- 4Hold the contracted position for a second as you squeeze the biceps.
- 5Now 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.
- 6Slowly begin to bring the dumbbells back down using the pronated grip.
- 7As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
- 8Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Zottman Curl
The Zottman curl is a hybrid exercise that combines a standard curl on the way up with a reverse curl on the way down, thanks to a wrist rotation performed at the top of the movement. Standing, you curl the dumbbells up with an underhand grip like a regular curl, then rotate your wrists at the contracted position to lower them with an overhand grip, which heavily engages the forearms and brachialis eccentrically. This combination makes it a complete exercise that trains the biceps, brachialis, forearms, and grip strength all in one repetition. It's a great choice for efficient, complete arm training in less time.
check_circleBenefits
- check_circleTrains both the biceps and forearms in a single movement
- check_circleStrongly builds grip strength thanks to the eccentric overhand phase
- check_circleComplete, time-efficient exercise
lightbulbExecution tips
- lightbulbRotate your wrists only at the top, in the fully contracted position
- lightbulbControl the overhand lowering phase carefully — it's the key part of the exercise
- lightbulbUse a lighter weight than a standard curl at first
- lightbulbKeep your elbows fixed at your sides throughout
warningCommon mistakes
- warningRotating the wrist too early, before reaching full contraction
- warningUsing too heavy a weight and losing control of the descent
- warningSwinging the body to help lift the dumbbells
- warningLowering too fast with the overhand grip, defeating the exercise's purpose
helpFrequently asked questions
Why does this exercise engage the forearm so much?expand_more
The overhand lowering phase places significant eccentric demand on the brachialis and forearm extensors.
Should I use a lighter load than a standard curl?expand_more
Yes, the eccentric overhand phase is demanding, so it's best to reduce the weight at first.
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