Zottman Curl (Dumbbell)

Curl up with palms facing up. At the top, rotate your hands so palms face down, then lower slowly. This hits both biceps and forearms.

Quick facts

Primary and secondary muscle groups targeted by this movement.

biceps

forearm extensors

What you need and how to position yourself before starting.

dumbbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended at your sides.
- Ensure your palms are facing forward, and your elbows are close to your body.
Step 2Position Your Body
- Engage your core and maintain a straight posture throughout the exercise.
- Keep your shoulders relaxed and back, avoiding any rounding of the upper back.
Step 3Curl the Dumbbells
- Begin the movement by curling the dumbbells up towards your shoulders while keeping your elbows stationary.
- Focus on squeezing your biceps at the top of the curl.
Step 4Rotate the Dumbbells
- At the top of the curl, rotate your wrists so that your palms face down.
- This rotation is crucial for the Zottman Curl and helps to engage different muscles.
Step 5Lower the Dumbbells
- Slowly lower the dumbbells back down to the starting position while maintaining the wrist rotation.
- Control the movement to ensure you are working your muscles effectively.
Step 6Rotate Back
- Once the dumbbells are at the bottom, rotate your wrists back to the starting position with palms facing forward.
- This completes one full repetition of the Zottman Curl.
Step 7Repeat
- Continue to perform the curls for the desired number of repetitions, maintaining proper form throughout.
Step 8Finish the Exercise
- After completing your reps, carefully set the dumbbells down on the floor.
- Take a moment to stretch your arms and relax your muscles.