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.
How to program the Zottman Curl
Sets and reps
As an isolation movement, the Zottman Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Zottman Curl is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Zottman Curl into a plan
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Frequently asked questions
What muscles does the Zottman Curl work?
The Zottman Curl primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Zottman Curl?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Zottman Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
