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How to do it
- Stand upright with a dumbbell in each hand and your feet shoulder-width apart.
- Let your arms hang at your sides with your palms facing forward.
- Curl both dumbbells to your shoulders with your elbows pinned to your ribs.
- Rotate your wrists at the top until your palms face the floor.
- Lower the dumbbells slowly with the palms-down grip, taking three or four seconds.
- Rotate back to palms up at the bottom and repeat.
Common mistakes
- Rotating halfway down instead of at the top, which loads the wrist rather than the forearm.
- Racing the descent, which skips the pronated eccentric that defines the exercise.
- Letting the elbows slide behind the body on the way down, which shortens the range.
- Using standard curl weights, which makes the palms-down lowering impossible to control.
Muscles worked
Good to know
- What muscles does the Zottman Curl work?
- Mainly the biceps. It also works the forearms.
- What equipment do you need for the Zottman Curl?
- It uses dumbbells. Without it, the Barbell Curl and the Barbell Drag Curl train the same muscles the same way.
- Is the Zottman Curl good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Alternate Hammer Curl.