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LiftSets / Exercises / Zottman Curl

Zottman Curl

Works the biceps. Helped by the forearms.

Zottman Curl, start position, with the working muscles highlighted
Start
Zottman Curl, finish position, with the working muscles highlighted
Finish

Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.

Muscles worked

bicepsforearms

How many reps

GoalReps per set
Strength4-6
Muscle size8-12
Endurance12-20+

Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.

Kitdumbbell
Levelintermediate

What to think about

How to do it

  1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  2. Make sure the palms of the hands are facing each other. This will be your starting position.
  3. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a second as you squeeze the biceps.
  5. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
  6. Slowly begin to bring the dumbbells back down using the pronated grip.
  7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
  8. Repeat for the recommended amount of repetitions.

Other exercises for the biceps

Track it in LiftSets

Log zottman curl with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store