Zottman Curl
Biceps • Gym • Intermediate
- Muscle Group: Biceps
- Training Type: Isolation
- Equipment: Dumbbells
- Difficulty: Intermediate
Exercise Overview
The Zottman curl is an isolation exercise that targets the biceps while also placing significant emphasis on the forearms through a controlled grip rotation. By curling the dumbbells upward with a supinated grip and lowering them with a pronated grip, this exercise improves arm strength, grip endurance, and overall arm development.
How To Do It
1. Setup
Stand upright holding a dumbbell in each hand at your sides. Keep your feet shoulder-width apart and your core engaged.
2. Starting Position
Begin with your palms facing forward, arms fully extended, elbows close to your torso, and shoulders relaxed.
3. Execution
Curl the dumbbells upward toward your shoulders with palms facing up. At the top of the movement, rotate your wrists so your palms face downward.
4. Return
Slowly lower the dumbbells back to the starting position with palms facing down. Rotate the wrists back to palms-up at the bottom before the next rep.