Strength · Recomp guide

Zottman Curl

The zottman curl is an intermediate strength exercise for your biceps, using dumbbell.

Main muscles
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Intermediate
Zottman Curl, starting position
Start
Zottman Curl, end position
Finish

Setup

Stand tall with a dumbbell in each hand, palms facing forward.

How to do it

  1. Curl the dumbbells up with palms facing up.
  2. At the top, turn your palms to face down.
  3. Lower slowly with palms down.
  4. Turn your palms back up at the bottom and repeat.

Coaching cues

  • Slow, controlled lowering.
  • Elbows by your sides.

Common mistakes

  • Rushing the palms-down lowering.
  • Using a weight you can't control on the way down.

Alternatives to the zottman curl

Concentration Curls Dumbbell Hammer Curls Dumbbell Incline Dumbbell Curl Dumbbell Band curl Resistance bands Cable curl Cable stack Drag Curl Barbell