How to do a Zottman Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Zottman Curl
Instructions for Proper Form
Combines a standard curl with a reverse curl in one motion, targeting biceps, brachialis, and forearm muscles. This isolation exercise improves grip strength and increases muscle challenge by alternating grips, offering a comprehensive arm workout that engages multiple muscle groups effectively.
- Stand in an upright posture grabbing a pair of dumbbells with your palms facing forward just below waist height.
- Brace your core as you flex your elbows to raise the dumbbells.
- Your elbows should remain at your sides as your flex the dumbbells up to shoulder height while maintaining a neutral spine.
- Once at shoulder height, rotate your palms so that they are facing away from your body.
- Exhale and lower the dumbbells back to the starting position.
Tips & FAQs
What's the difference between Bicep Curl and Zottman Curl?
The bicep curl uses a supinated grip throughout and primarily targets the biceps brachii. The Zottman curl combines a supinated grip on the upward phase and a pronated grip on the downward phase, engaging both the biceps and forearm muscles for a more comprehensive arm workout.
Weight & 1 Rep Max Calculator
Average Zottman Curl standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps15lbs20lbs
- advanced8reps17.5lbs22.5lbs
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Alternatives & Variations to Zottman Curl
1. Hammer Curls
99.2 mSCORESWAPPED 481 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
2. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 370 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
3. Cross Body Hammer Curls
95.4 mSCORESWAPPED 282 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
4. Concentration Curl
91.3 mSCORESWAPPED 230 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
5. Reverse Dumbbell Curl
81.8 mSCORESWAPPED 220 TIMESTargets the forearms and biceps with a focus on grip strength and arm stability. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance.
6. Cable Bicep Curl
94.9 mSCORESWAPPED 204 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
7. Waiter Curls
85.5 mSCORESWAPPED 204 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.
8. Dumbbell Wide Curls
70 mSCORESWAPPED 182 TIMESIsolation exercise targeting the biceps with arms flared outwards. This variation alters the tension on the biceps, stimulating muscle growth in unique ways, and is beneficial for those looking to widen their bicep appearance.
9. Reverse Barbell Curl
96.8 mSCORESWAPPED 179 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using a reverse grip increases the demand for grip strength, and can be a way to train for functional applications of biceps strength. The use of a barbell adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion rather than stabilizing the movement.
10. Incline Dumbbell Curl
95 mSCORESWAPPED 179 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.