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Zottman Curl

Zottman Curl trains 2 of the 18 muscle groups Full Coverage tracks: Biceps 85%, Forearms 55%.

Accessory Level: Beginner Dumbbells Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Zottman Curl - Start position
Start position
Zottman Curl - Finish position
Finish position

How to do it

  1. Stand holding a dumbbell in each hand, palms facing up, arms straight.
  2. Curl both dumbbells up to your shoulders as normal.
  3. At the top, rotate your palms to face down.
  4. Lower slowly in that palms-down position, then rotate back at the bottom.
  5. The slow palms-down descent is the forearm half - do not rush it.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Cable Curl, it loads Forearms 25 points higher, Biceps 5 points lower. It needs Dumbbells where the other uses Cable machine. Compared with the Dumbbell Curl, it loads Forearms 25 points higher, Biceps 5 points lower.

Other ways to train this

Other exercises for the Biceps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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