Zottman Curl
How to do the Zottman Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Dumbbell
How to do the Zottman Curl
- 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.
Log it, see it on your body.
Every Zottman Curl set you log feeds Ascend's anatomy heatmap — so your biceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More biceps exercises
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