Biceps
Zottman curl
- Kit
- Dumbbells
- Works
- biceps · forearms
- Also
- brachialis · front delts · grip
The Zottman curl is a two-in-one biceps and forearm exercise: you curl up with palms facing the ceiling, rotate your wrists over at the top, then lower with palms facing the floor. That reversed lowering phase loads the forearm extensors and brachioradialis much harder than a standard curl. It suits anyone who wants grip and forearm strength alongside arm size, and it works well with lighter dumbbells.
Form
How to do zottman curl
- 1Stand tall with a dumbbell in each hand, arms by your sides, palms facing forward, elbows tucked close to your ribs.
- 2Curl both dumbbells up to shoulder height without swinging, keeping your upper arms still and breathing out as you lift.
- 3At the top, rotate your wrists so your palms face the floor, keeping the dumbbells at the same height.
- 4Lower slowly with palms down, taking about twice as long as the lift, and breathe in on the way down.
- 5At the bottom, rotate your palms back to face forward and begin the next curl. Keep the rhythm steady for the whole effort.
- 6If your forearms fatigue before your biceps, that is normal. Slow the lowering further rather than shortening the range.
Watch for
Common mistakes
Swinging the torso or driving with the hips to get the weight up.
Fix: Pick a lighter pair of dumbbells and brace your midsection so only the elbows move.
Dropping the palms-down phase quickly because it feels weak.
Fix: That lowering is the whole point of the movement, so control it deliberately and use a weight light enough to resist it.
Rotating the wrists halfway up or halfway down instead of at the ends.
Fix: Turn the palms over only at the very top and back again at the very bottom.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.