Zottman Curl 5s · no sound

Zottman Curl

A dumbbell curl that lifts with the palms up and lowers with the palms down, training biceps and forearms in one rep.

Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Isolation
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How to do it

  1. Stand upright with a dumbbell in each hand and your feet shoulder-width apart.
  2. Let your arms hang at your sides with your palms facing forward.
  3. Curl both dumbbells to your shoulders with your elbows pinned to your ribs.
  4. Rotate your wrists at the top until your palms face the floor.
  5. Lower the dumbbells slowly with the palms-down grip, taking three or four seconds.
  6. 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

Primary
Biceps
Secondary
Forearms

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.

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