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.
Make sure the palms of the hands are facing each other. This will be your starting position.
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.
Hold the contracted position for a second as you squeeze the biceps.
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.
Slowly begin to bring the dumbbells back down using the pronated grip.
As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
Repeat for the recommended amount of repetitions.
Alternative Exercises For Zottman Curl
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Dec 22, 2011 5:11 PM:
This exercise now my favorite! Cross Body Hammer Curls used to be my favorite. Now they are second best.
This exercise now my favorite! Cross Body Hammer Curls used to be my favorite. Now they are second best.-See Less
Dec 13, 2011 8:36 AM:
This is one of the best of the best. Now one of my favorites.
This is one of the best of the best. Now one of my favorites.-See Less
Nov 25, 2011 10:49 PM:
i have been doing this for a week now and it is really working,great exercise..
i have been doing this for a week now and it is really working,great exercise..-See Less
Nov 18, 2011 7:30 AM:
Make sure your elbows don't go to the sides on while rotating and lowering the dumbells.
Make sure your elbows don't go to the sides on while rotating and lowering the dumbells.-See Less
Nov 9, 2011 1:12 PM:
Brilliantly tough on the biceps; I can only do half as many Zottman curls as normal curls. The best thing is that it takes less time to get a good burn than other exercises - and boy, what a burn! The only problem I have is that it sometimes causes a bit of strain on the hands, but not enough to cause...+See More
Brilliantly tough on the biceps; I can only do half as many Zottman curls as normal curls. The best thing is that it takes less time to get a good burn than other exercises - and boy, what a burn! The only problem I have is that it sometimes causes a bit of strain on the hands, but not enough to cause any harm. Thouroughly recommend this exercise for anyone looking to build biceps quickly!-See Less
Dec 22, 2011 5:11 PM:
This exercise now my favorite! Cross Body Hammer Curls used to be my favorite. Now they are second best.
This exercise now my favorite! Cross Body Hammer Curls used to be my favorite. Now they are second best.-See Less
Dec 13, 2011 8:36 AM:
This is one of the best of the best. Now one of my favorites.
This is one of the best of the best. Now one of my favorites.-See Less
Nov 25, 2011 10:49 PM:
i have been doing this for a week now and it is really working,great exercise..
i have been doing this for a week now and it is really working,great exercise..-See Less
Nov 9, 2011 1:12 PM:
Brilliantly tough on the biceps; I can only do half as many Zottman curls as normal curls. The best thing is that it takes less time to get a good burn than other exercises - and boy, what a burn! The only problem I have is that it sometimes causes a bit of strain on the hands, but not enough to cause...+See More
Brilliantly tough on the biceps; I can only do half as many Zottman curls as normal curls. The best thing is that it takes less time to get a good burn than other exercises - and boy, what a burn! The only problem I have is that it sometimes causes a bit of strain on the hands, but not enough to cause any harm. Thouroughly recommend this exercise for anyone looking to build biceps quickly!-See Less
Oct 21, 2011 12:39 PM:
Awesome! I don't think my biceps have ever burned so much before
Awesome! I don't think my biceps have ever burned so much before-See Less
Nov 18, 2011 7:30 AM:
Make sure your elbows don't go to the sides on while rotating and lowering the dumbells.
Make sure your elbows don't go to the sides on while rotating and lowering the dumbells.-See Less
Jul 28, 2011 8:49 PM:
Love it. It kills and burns the bi's. I love how it feels on the way down. Try using it in a superset.
Love it. It kills and burns the bi's. I love how it feels on the way down. Try using it in a superset.-See Less
Apr 18, 2011 11:21 AM:
awesome stuff. feel the burn so much faster. good to focus on slowly bringing the weights back down and forcefully bringing them back up. i believe u get a better pump when making sure u take more time bringing it down than bringing it up 10/10!
awesome stuff. feel the burn so much faster. good to focus on slowly bringing the weights back down and forcefully bringing them back up. i believe u get a better pump when making sure u take more time bringing it down than bringing it up 10/10!-See Less
Apr 17, 2011 9:59 AM:
great exercise, just remember don't swing body or hand when comming down i usually use light weight with this
great exercise, just remember don't swing body or hand when comming down i usually use light weight with this -See Less
Jan 6, 2011 2:23 AM:
I dont understand In the written guide it says "Make sure the palms of the hands are facing each other", however in the video and the images his palms are NOT facing. What is the correct procedure ?
I dont understand In the written guide it says "Make sure the palms of the hands are facing each other", however in the video and the images his palms are NOT facing. What is the correct procedure ? -See Less
Aug 17, 2010 6:18 PM:
Try these with super set of incline bench curls. I did the super set and finished with light weight concentration curls....wow!
Try these with super set of incline bench curls. I did the super set and finished with light weight concentration curls....wow!-See Less
Nov 25, 2009 6:12 AM:
Try this version of the Zottman curl. Start with your arms at your sides with your thumbs next to your thighs (pointing in or towards each other) as you procede to curl the dumbells up rotate your hands so your thumbs are now pointing away from each other (pronated). Hold at the top, fully constricted...+See More
Try this version of the Zottman curl. Start with your arms at your sides with your thumbs next to your thighs (pointing in or towards each other) as you procede to curl the dumbells up rotate your hands so your thumbs are now pointing away from each other (pronated). Hold at the top, fully constricted for a count of three (3). This rotation allows a larger amount of muscle fibers to be affected by the exercise. -See Less
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of people found this tip helpful
Tip: Zottman Curl
Feb 4, 2012 1:18 PM: do this slowly for the best burn
of people found this review helpful
Review: Zottman Curl
Feb 1, 2012 4:51 PM: Forearms die before biceps, verymuch dislike this exercise!
of people found this review helpful
Review: Zottman Curl
Jan 21, 2012 3:47 AM: really good workout, can definatlly feel it the next day
of people found this review helpful
Review: Zottman Curl
Dec 22, 2011 5:11 PM: This exercise now my favorite! Cross Body Hammer Curls used to be my favorite. Now they are second best.
of people found this review helpful
Review: Zottman Curl
Dec 13, 2011 8:36 AM: This is one of the best of the best. Now one of my favorites.
of people found this review helpful
Review: Zottman Curl
Nov 30, 2011 6:10 AM: This is the best exercise for biceps really burns me out!
of people found this review helpful
Review: Zottman Curl
Nov 25, 2011 10:49 PM: i have been doing this for a week now and it is really working,great exercise..
of people found this tip helpful
Tip: Zottman Curl
Nov 18, 2011 7:30 AM: Make sure your elbows don't go to the sides on while rotating and lowering the dumbells.
of people found this review helpful
Review: Zottman Curl
Nov 12, 2011 5:12 PM: I find this stimulates my biceps second only to preachers.
of people found this review helpful
Review: Zottman Curl
Nov 9, 2011 1:12 PM: Brilliantly tough on the biceps; I can only do half as many Zottman curls as normal curls. The best thing is that it takes less time to get a good burn than other exercises - and boy, what a burn! The only problem I have is that it sometimes causes a bit of strain on the hands, but not enough to cause...+See More