Arms
The main muscle group listed for this exercise.
Exercise guide
Zottman Curl
Zottman Curl is an intermediate-level arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: elbow flexion. This is an isolation exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Zottman Curl
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View exerciseSeated One-Arm Dumbbell Palms-Down Wrist Curl
Seated One-Arm Dumbbell Palms-Down Wrist Curl is an intermediate-level arm exercise performed with dumbbells.
View exerciseStanding Inner-Biceps Curl
Standing Inner-Biceps Curl is an intermediate-level arm exercise performed with dumbbells.
View exerciseZottman Preacher Curl
Zottman Preacher Curl is an intermediate-level arm exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Zottman Curl.
What muscles does Zottman Curl work?
Zottman Curl primarily trains the arms.
Is Zottman Curl beginner-friendly?
It is listed as intermediate.
What equipment do I need for Zottman Curl?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.