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Zottman Curl

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Exercise Data

Type: Strength Main Muscle Worked: Biceps Other Muscles: Forearms Equipment: Dumbbell Mechanics Type: Isolation Level: Intermediate Sport: NoForce: Pull
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9.1

Out of 10

Excellent

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Zottman Curl
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Zottman Curl
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Zottman Curl
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Zottman Curl Guide

Main Muscle: Biceps

  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.

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Review: Zottman Curl

Exercise Rating
9/10

Mar 19, 2016 2:56 PM: I liked this exercise especially if you want to feel the burn in your biceps and forearms. I like to contract those muscles after every few reps to really feel it.

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Review: Zottman Curl

Exercise Rating
10/10

Feb 12, 2016 2:02 AM: Reduced weight from my traditional dumbbell curl slightly and really liked it. Good Bicep work with a bonus of forearms. Started my arm day with these and it did a good job of bringing the burn. Going to use these more often.

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Review: Zottman Curl

Exercise Rating
9/10

Oct 8, 2015 9:12 PM: Great

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Review: Zottman Curl

Exercise Rating
9/10

Sep 11, 2015 5:31 AM: Excellent bicep workout. I like to use this as a warm-up or finisher workout. Because of the movement make sure that you stick with a slightly lower weight. It is not a good idea to go heavy with this movement as it can be painful on your wrists and it is harder on the forearms.

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Review: Zottman Curl

Exercise Rating
10/10

Apr 20, 2015 1:26 PM: For a bicep exercise that uses dumbells this is an awesome exercise, I would venture to say that it is probably one of the best single dumbbell exercises available. My reasons for this are because 1) it involves a bit of wrist rotation, 2) it activates the forearm extensors in addition to the forearm...+See More

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Review: Zottman Curl

Exercise Rating
10/10

Mar 30, 2015 6:49 PM: I should try this one for a change...

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Review: Zottman Curl

Exercise Rating
7/10

Mar 15, 2015 8:10 PM: I feel the burn like crazy. I like this.

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Review: Zottman Curl

Exercise Rating
10/10

Dec 29, 2014 3:38 PM: Gets my biceps pumped really fast

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Review: Zottman Curl

Exercise Rating
9/10

Aug 17, 2014 2:11 PM: Great exercise, but it hurts my wrists..

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Review: Zottman Curl

Exercise Rating
10/10

May 17, 2014 8:49 PM: 20 lbs. with 3 sets of ten repetitions. It's bringing form to my biceps again.

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