Zottman Curl
How to do the Zottman Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Dumbbell
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.
Log it, see it on your body.
Every Zottman Curl set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More biceps exercises
Zottman Curl: common questions
What muscles does the Zottman Curl work?
The Zottman Curl primarily works the Biceps. It also recruits the Forearms as supporting muscles.
Is the Zottman Curl suitable for beginners?
The Zottman Curl is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Zottman Curl?
To do the Zottman Curl you'll need a dumbbell.
Is the Zottman Curl a compound or isolation exercise?
The Zottman Curl is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Zottman Curl with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Zottman Curl sets, free.
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