Zottman Curl
The Zottman Curl isolates the Biceps through a controlled range of motion. This intermediate-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. The forearms assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Zottman Curl work?
The Zottman Curl primarily works the Biceps. Secondary muscles include the Forearms, which assist during the movement.
Is the Zottman Curl good for beginners?
The Zottman Curl is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Zottman Curl?
You need dumbbell to perform the Zottman Curl. Most commercial gyms will have this available.
Track Your Progress
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