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Dumbbell Zottman Curl

A curl lifted palms-up and lowered palms-down, training the biceps on the way up and the forearms on the way down.

ArmsDumbbellElbow flexion

Primary

Biceps brachiiBrachioradialis

Secondary

BrachialisWrist extensors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Stand tall with a dumbbell in each hand.
  2. 02Let the arms hang with palms facing forward.
  3. 03Pin the elbows to the sides.
  4. 04Brace the core and set the shoulders back.

Execution

  1. 01Curl both dumbbells up with palms supinated.
  2. 02Rotate the wrists to palms-down at the top.
  3. 03Lower slowly with the overhand grip.
  4. 04Rotate back to palms-up at the bottom.

Checkpoints

  • -The rotation happens at the top, not mid-rep.
  • -The lowering phase takes 3 or more seconds.
  • -Elbows stay fixed at the sides both directions.
  • -Wrists stay straight during the pronated descent.

Common mistakes

  • -Rotating the wrists halfway through the range.
  • -Dropping the eccentric instead of fighting the pronated grip.
  • -Swinging the torso to start the concentric.
  • -Loading to the curl strength, which overloads the pronated lowering.

Programming notes

  • -Use 3 sets of 8 to 12 reps.
  • -Pick a load about 20 percent lighter than standard curls.
  • -Emphasize the slow pronated eccentric; it is the point of the exercise.

Related exercises

Hammer Curl

Dumbbell / Arms

Dumbbell Biceps Curl Reverse

Dumbbell / Arms

Dumbbell Cross Body Hammer Curl (Variation 2)

Dumbbell / Arms

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