Zottman Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Hold dumbbells at your sides with palms facing forward, standing with a tall posture and feet shoulder-width apart.
• Curl the dumbbells up to shoulder height by flexing the elbows while keeping the upper arms locked against your ribs.
• At the top of the curl, rotate your wrists fully until your palms face forward-downward.
• Lower the dumbbells slowly back to the starting position under control, keeping the palms facing down during the descent.

Common mistakes

• Allowing the elbows to drift forward or flare out during the curling phase, which shifts the tension away from the biceps.
• Rushing the eccentric phase by dropping the weights quickly instead of maintaining control with the palms-down grip.
• Failing to fully rotate the wrists at the top, which reduces the target recruitment of the forearm muscles.

Frequently asked questions

Why should I perform the Zottman curl instead of a regular bicep curl?

The Zottman curl targets both the biceps brachii during the upward concentric phase and the brachioradialis and pronator teres during the downward eccentric phase, providing a more comprehensive arm and forearm workout.

What weight should I use for Zottman curls compared to standard dumbbell curls?

Use a lighter weight than your standard curl because the eccentric phase is performed with a pronated grip, which is typically weaker and requires strict control to prevent elbow strain.

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