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Zottman Curl

A intermediate strength exercise for the biceps, done with a dumbbell.

Zottman Curl: starting positionZottman Curl: finishing position
Main muscles
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Intermediate
Type
Isolation
Movement
Pull

How to do the Zottman Curl

  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. Make sure the palms of the hands are facing each other. This will be your starting position.
  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. Hold the contracted position for a second as you squeeze the biceps.
  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. Slowly begin to bring the dumbbells back down using the pronated grip.
  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. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Zottman Curl

Questions

What muscles does the Zottman Curl work?

Mainly the biceps, with the forearms helping.

Is the Zottman Curl good for beginners?

It's rated intermediate. Beginners can build up to it with Alternate Hammer Curl first.

What can I do instead of the Zottman Curl?

Good alternatives that train the biceps: Dumbbell Prone Incline Curl, Standing Dumbbell Reverse Curl, Standing Inner-Biceps Curl or Zottman Preacher Curl.

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

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).