Zottman Curl.

How to do it.

1. Step 01

   Hold dumbbells with palms facing up

2. Step 02

   Curl the bells up to the shoulders

3. Step 03

   Rotate the wrists to palms-down at the top

4. Step 04

   Lower the bells slowly in the overhand position

5. Step 05

   Rotate back to palms-up at the bottom

6. Step 06

   Repeat the sequence

Pro cues.

• Lower slowly in the overhand phase

• Use a moderate, controllable weight

• Keep the elbows fixed at the sides

Questions, answered.

What is the Zottman Curl?

Dumbbell curl that rotates at the top to train biceps and forearms.

What muscles does the Zottman Curl work?

The Zottman Curl primarily works your biceps and forearms. It also recruits your brachialis as secondary movers.

What equipment do I need for the Zottman Curl?

You need dumbbells to perform the Zottman Curl.

How many sets and reps should I do for the Zottman Curl?

A typical prescription for the Zottman Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Zottman Curl good for beginners?

The Zottman Curl is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.