Zottman Curl

The Zottman Curl is an isolation strength exercise performed with dumbbells. It primarily targets the biceps, with the forearms working as a secondary muscle. Suitable for intermediate lifters.

Primary Muscles

biceps

Secondary Muscles

forearms

Level

intermediate

Mechanic

isolation

Equipment

dumbbell

Category

strength
Zottman Curl - Step 0 Zottman Curl - Step 1

Instructions

  1. Stand holding a dumbbell in each hand at your sides, palms facing forward.
  2. Curl the dumbbells up toward your shoulders as you would a normal curl.
  3. At the top, rotate your wrists so your palms face down.
  4. Lower the dumbbells with this overhand grip.
  5. At the bottom, rotate back to palms up and repeat.

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