Zottman Curl

Exercise / Biceps

Zottman Curl

The Zottman curl is a variation of the bicep curl exercise that targets the biceps and forearms. It involves a combination of supination (palms up) and pronation (palms down) wrist movements during the curl, which engages both the biceps and the forearm muscles.

How To do: 

zottman curl

Here’s how to perform the Zottman curl:

  1. Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides, palms facing inward.
  2. Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides and rotating your palms to face upward (supination).
  3. At the top of the movement, hold the dumbbells in the supinated position for a second, then rotate your palms downward (pronation) and slowly lower the weights back down to the starting position.
  4. Repeat for your desired number of reps.

Zottman Curl Benefits

  • The benefit of the dumbbell zottman curl is that the positive part of each rep is targeting the biceps and the negative part targeting the forearms (brachioradialis and brachialis muscles). By alternating between supination and pronation during the curl, the Zottman curl targets both the biceps and the forearms. It can help to improve grip strength, wrist mobility, and overall upper body strength.

Zottman Curl – Muscles Worked

Target - Biceps Brachii
Synergists - Brachialis
Synergists - Brachioradialis
Stabilizers - Flexor Carpi Radialis
Stabilizers - Extensor Carpi Radialis
biceps anatomy