Dumbbell Zottman Curl

Muscles worked

Setup

1. Stand upright with your feet shoulder-width apart and a dumbbell in each hand.
2. Hold the weights at your sides with your palms facing forward in a supinated grip.
3. Pull your shoulders back and down, and tuck your elbows slightly into your ribcage.

How to do it

1. Exhale as you curl the weights toward your shoulders, keeping your palms facing up throughout the ascent.
2. At the top of the movement, rotate your wrists 180 degrees so your palms are now facing forward in a pronated grip.
3. Inhale as you slowly lower the dumbbells back to the starting position using a controlled 3-second tempo.
4. Once the weights reach your thighs, rotate your wrists back to the starting palms-forward position.

Form checklist

• Keep elbows pinned to your sides; do not let them drift forward or flare out.
• Maintain a neutral spine and avoid using momentum or swinging the torso to lift the weight.
• Ensure a full rotation of the wrists at the top before beginning the descent.
• Keep your wrists straight and strong; do not let the weight pull them into extension.

Pro tips

• Squeeze your biceps hard at the top of the curl for one second before rotating your wrists to maximize peak contraction.
• Focus on the 'mind-muscle connection' by visualizing your forearms resisting the weight during the slow, overhand descent.

Make it harder

• Increase the eccentric (lowering) phase to 5 seconds to significantly increase time under tension for the brachioradialis.
• Perform the exercise while seated on an incline bench to increase the initial stretch on the long head of the biceps.

Frequently asked

What muscles does the dumbbell zottman curl work?

The dumbbell zottman curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell zottman curl?

The dumbbell zottman curl uses dumbbell.

Is the dumbbell zottman curl good for beginners?

The dumbbell zottman curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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