About this exercise
The Zottman curl combines a supinated curl up with a pronated lowering, training the biceps on the way up and the forearms on the way down for balanced arm development.
Dumbbell zottman curl
Step by step instructions, muscle activation and variants for the Dumbbell zottman curl.
EasyBiceps
How to Perform
- Stand upright holding a dumbbell in each hand at your sides with palms facing forward
- Curl the dumbbells up toward your shoulders, keeping your elbows close to your sides
- At the top, rotate your wrists so your palms face downward
- Slowly lower the dumbbells with this overhand grip
- Rotate your wrists back to palms-up at the bottom
- Repeat with control
Muscle Activation
Primary
Biceps
Secondary
Inner forearmOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell zottman curl
The Dumbbell zottman curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.