The Zottman Curl is a highly effective exercise that targets both the biceps and the forearms, making it a powerful addition to any arm-focused workout routine. Named after the 19th-century strongman George Zottman, this exercise combines a traditional bicep curl with a reverse curl to maximize muscle activation throughout the arm.
It is a great variation to regular dumbbell curls/ preacher curls and is preferred in a standing position if you ask me. I'll explain everything you need to know in this short and simple guide to help you really isolate that bicep and build some real gains. Important to follow the guide step by step to not cheat on your form!
| Aspect | Details |
|---|---|
| Equipment Required | Dumbbells |
| Target Muscle Group | Biceps brachii |
| Secondary Muscles | Brachioradialis (forearms), Brachialis, Forearm flexors and extensors |
| Mechanics | Compound movement, involving both elbow flexion (curl) and wrist rotation (supination to pronation) |
| Exercise Type | Strength and hypertrophy exercise, isolation for arms |
| Grip Type | Supinated (palms up) for the lifting phase, pronated (palms down) for the lowering phase |
| Movement Pattern | Curling for the concentric phase (biceps), rotating and lowering in a controlled eccentric phase (forearms) |
| Repetition Range | 8–12 reps for hypertrophy, 12–15 reps for endurance |
| Sets | 3–4 sets, with 60-90 seconds rest between sets |
| Primary Benefits | Strengthens and builds the biceps and forearms simultaneously, enhances grip strength, improves muscle control and endurance |
| Common Mistakes | Using momentum to lift, neglecting the wrist rotation, using weights that are too heavy, not controlling the descent |
| Best For | Individuals looking to build arm size, improve grip strength, and increase forearm endurance |
| Modifications | Seated Zottman Curl (for stability), Single-Arm Zottman Curl (for muscle isolation), Cable Zottman Curl (for continuous tension) |
| Skill Level | Intermediate to Advanced, but can be adapted for beginners with lighter weights |
| Recommended Frequency | 1–2 times per week as part of an arm-focused or upper-body workout routine |
| Muscle Activation Focus | Mind-muscle connection during wrist rotation and controlled lowering phase to maximize forearm engagement |
Instructions to Perform the Zottman Curl
To properly execute the Zottman Curl, follow these detailed steps. This exercise is designed to target both the biceps and forearms through a combination of curling and wrist rotation movements. Focus on control and precision throughout each phase of the movement for optimal results.
Reps and set recommendation:
- Reps: 8–12
- Sets: 3-4
1. Starting Position
- Stand tall with your feet hip-width apart. Maintain a neutral spine, keeping your chest up and shoulders back.
- Hold a pair of dumbbells at your sides with a supinated grip (palms facing forward). Your arms should be fully extended, with your elbows close to your torso. Engage your core to stabilize your body and prevent unnecessary movement.
2. Concentric (Lifting) Phase
- Begin the exercise by curling the dumbbells upward. Keep your upper arms stationary and elbows close to your body as you focus on contracting your biceps.
- Lift the weights smoothly until they reach shoulder height, ensuring full activation of the biceps. Avoid jerking or swinging the weights to maintain tension in the target muscles.
3. Wrist Rotation at the Top
- Once the dumbbells reach the top of the curl, pause momentarily. Then, rotate your wrists so your palms are now facing downward (pronated grip).
- This wrist rotation is crucial for transitioning the focus from the biceps to the forearms.
4. Eccentric (Lowering) Phase
- In the pronated grip, lower the dumbbells slowly and with control back to the starting position. Focus on engaging your forearm muscles as you lower the weight to your sides.
- The lowering phase should be slow and deliberate, ensuring a smooth descent while maintaining tension throughout your forearms and biceps.
5. Reset and Repeat
- Once the dumbbells are at your sides, rotate your wrists back to the starting supinated position (palms up), preparing for the next repetition.
- Perform the desired number of repetitions, maintaining controlled movements throughout each phase.
My Tips for Proper Form
Maintaining proper form during the Zottman Curl is essential to maximize the benefits of the exercise and prevent injury. As this unique movement combines both a standard bicep curl and a reverse curl, which means attention to detail and muscle control are critical. Below are my expert tips for achieving perfect form while performing this exercise.
1. Keep Your Body Stable
One of the most important elements of the Zottman Curl is ensuring your body remains still throughout the movement. Your core, legs, and back should provide a strong foundation, preventing any unnecessary swaying or momentum. Avoid leaning back or using your shoulders to lift the weight, as this reduces the effectiveness of the exercise and can lead to injury. I know the jacked-up bodybuilders are promoting momentum while doing curls, but this is an exception!
2. Control the Tempo
Slow, controlled movements are key to getting the most out of the Zottman Curl. Focus on a deliberate lifting phase (concentric) and an even slower lowering phase (eccentric). This controlled descent helps engage your forearm muscles while maintaining tension in your biceps.
3. Focus on Elbow Position
Keep your elbows close to your torso and stationary throughout the entire movement. Allowing your elbows to drift forward or outward can shift the focus away from the biceps and forearms, minimizing the effectiveness of the exercise.
4. Master the Wrist Rotation
The transition from a supinated (palms-up) grip to a pronated (palms-down) grip is the defining feature of the Zottman Curl. Ensure that this rotation happens smoothly at the top of the curl. Don’t rush through this phase—rotate the wrists deliberately to fully activate the forearm muscles.
5. Use the Right Weight
Selecting the appropriate weight is crucial. Using a weight that is too heavy can compromise your form, making it difficult to control both the curl and the lowering phase. It’s better to start lighter, with a focus on maintaining control, and gradually increase the weight as your strength improves.
6. Engage Your Core
Engage your core muscles throughout the movement to maintain stability and protect your lower back. This ensures that your arms do the majority of the work, enhancing the isolation of the biceps and forearms.
Video of how it should look like
It's a Wrap
The answer is yes, you should include the Zottman curls into your bicep routine. There are so many great arm exercises, yet I see so many only sticking to regular curls in the gym. The best way to grow your muscles is to shock them, and you're doing so by adding new exercises. I suggest you start with a lower weight as the rotation might be completely new to you, so we want to avoid any risk of injury here.
Like the content and want more great suggestions for your next arm day? See this preacher curl alternatives article!
