Zottman Curl

Zottman Curl is a intermediate-level isolation in the strength category that primarily works the biceps. It also recruits the forearms. It is performed with dumbbells.

How to do it

1. 1Stand 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. 2Make sure the palms of the hands are facing each other. This will be your starting position.
3. 3While 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. 4Hold the contracted position for a second as you squeeze the biceps.
5. 5Now 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. 6Slowly begin to bring the dumbbells back down using the pronated grip.
7. 7As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
8. 8Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.