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Zottman Curl

Supinate on the curl, pronate on the lower. Works biceps and forearms together.

IntermediateDumbbells3 × 10–12
Zottman Curl demonstration thumbnail — Zottman Curl | Proper Form Tutorial for Biceps & Forearms
Biceps / forearmsDumbbells

Zottman Curl

Demo · FIT.nl

Verified Zottman Curl demonstration by FIT.nl. Click to play.

How to do the Zottman Curl

  1. 1Palms up on the curl
  2. 2Palms down on the lower
  3. 3Slow eccentric

Benefits of the Zottman Curl

  • Builds strength and size in the biceps / forearms through a full, controlled range of motion
  • Trains each side independently, exposing and fixing left-right imbalances
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services