Zottman Curl

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.

Muscles worked

Role	Muscles
Primary	biceps
Secondary	forearms
Equipment	dumbbell
Difficulty	intermediate
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Barbell Curl Barbell Close-Grip EZ Bar Curl Barbell Close-Grip Standing Barbell Curl Barbell Reverse Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Close-Grip EZ-Bar Curl with Band EZ Curl Bar

Easier than the Zottman Curl

Same movement pattern, lower entry difficulty — work up from here.

Alternate Hammer Curl beginner · Dumbbell Alternate Incline Dumbbell Curl beginner · Dumbbell Barbell Curl beginner · Barbell

Superset the Zottman Curl with

Opposing triceps work — alternate sets without extra rest.

Dumbbell One-Arm Triceps Extension triceps Lying Dumbbell Tricep Extension triceps Seated Bent-Over Two-Arm Dumbbell Triceps Extension triceps Tate Press triceps

Common questions

What muscles does the Zottman Curl work?

The Zottman Curl primarily works the biceps, with the forearms as secondary movers. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Zottman Curl?

Dumbbells. Without dumbbells, Barbell Curl, Close-Grip EZ Bar Curl, and Close-Grip Standing Barbell Curl train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Zottman Curl suitable for beginners?

It is rated intermediate. Start with Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl and work up.

Where should the Zottman Curl go in a workout?

Late — the Zottman Curl is isolation work, so it follows your compounds. Supersetting it with Dumbbell One-Arm Triceps Extension and Lying Dumbbell Tricep Extension cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Cable Preacher Curl Cable Machine Close-Grip EZ-Bar Curl with Band EZ Curl Bar Close-Grip EZ Bar Curl Barbell