Zottman Curl

An intermediate strength exercise for the biceps and forearms, done with a dumbbell.

Movement guide

Zottman Curl

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell

Muscle focusBiceps · Forearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Biceps curl machine demonstrated on the 3D figure

3D demoBiceps curl machineBeginner · Strength machine

Similar move, beginner grade.

This move

Zottman Curl demonstrated on the 3D figure

3D demoZottman CurlIntermediate · A dumbbell

Intermediate grade (source-assigned).

Harder option

3D demoChin-upAdvanced · Pull-up bar

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps. Also: Forearms.

Equipment

A dumbbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Zottman Preacher Curl demonstrated on the 3D figure

3D demoZottman Preacher CurlIntermediate · A dumbbell + A bench or box

Alternating dumbbell curl demonstrated on the 3D figure

3D demoAlternating dumbbell curlIntermediate · A dumbbell

Alternating hammer curl demonstrated on the 3D figure

3D demoAlternating hammer curlIntermediate · A dumbbell

Alternating incline dumbbell curl demonstrated on the 3D figure

3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or box

Barbell curl demonstrated on the 3D figure

3D demoBarbell curlIntermediate · A barbell

Cable preacher curl demonstrated on the 3D figure

3D demoCable preacher curlBeginner · A cable machine + A bench or box

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Questions people ask

What muscles does the Zottman Curl work?

Mainly the biceps, with help from the forearms.

What equipment do I need for the Zottman Curl?

A dumbbell.

Is the Zottman Curl good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Biceps curl machine.

What is an easier alternative to the Zottman Curl?

Try the Biceps curl machine. It works similar muscles at a lower grade.

How do I make the Zottman Curl harder?

Progress to the Chin-up, or add load, range or slower lowering once your form is solid.