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Zottman Curl

(7 user ratings)     views   views: 50299

Type auxiliary
Mechanics isolated
Direction pull
Equipment 2 dumbbells
Additional Equipment -
x Rate Zottman Curl

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Grasp two dumbbells and stand upright. Hold upper arms besides torso, keep elbows slightly flexed and let palms face to front.


Simultaneously flex arms to raise dumbbells toward shoulders. In upper position rotate forearms inside to let palms face down. Slowly return, keep arms slightly flexed and turn forearms outside to return to starting position. Repeat.

Variations / Comments

Keep elbows in position throughout motion. Pulling dumbbells up with underhand grip mainly trains biceps muscles while lowering dumbbell in overhand grip shift most workload to forearms.

Dumbbell Zottman Curl Starting Position Starting Position
Dumbbell Zottman Curl Ending Position Ending Position


Target Biceps Brachii | Brachioradialis
Synergist Brachialis
Stabilizers Deltoid, Anterior | Wrist Flexors | Wrist Extensors
Dumbbell Zottman Curl Muscles Front
Dumbbell Zottman Curl Muscles Rear
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