Zottman Curl

Hold dumbbells at your sides, palms facing forward. Curl the weights up as in a regular curl. At the top, rotate your wrists so palms face down, then lower slowly. Turn palms up at the bottom and repeat.

BICEPS · PULL

Zottman Curl: how the movement is executed

How it is executed

Hold dumbbells at your sides, palms facing forward.
Curl the weights up as in a regular curl.
At the top, rotate your wrists so palms face down, then lower slowly.
Turn palms up at the bottom and repeat.

Muscles worked: Biceps
Primary muscle: Biceps
Equipment: Dumbbell
Movement pattern: Pull
Difficulty: Advanced
What it is for: StrengthHypertrophy

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Variations and substitutions

Barbell 21sBarbell Dumbbell 21sDumbbell Bayesian CurlCable Dumbbell Concentration CurlDumbbell Barbell Biceps CurlBarbell EZ Bar Biceps CurlEZ bar Dumbbell Biceps CurlDumbbell Cable Straight Bar Biceps CurlCable

Biceps exercises Dumbbell exercises Estimated 1RM calculator Back to the library

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Glossary and calculators

Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.HypertrophyHypertrophy is the increase in muscle fibre size in response to sustained resistance training.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?

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Zottman Curl

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