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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, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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