Biceps exercise

Zottman Curl

How to do the Zottman Curl with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Hold a pair of dumbbells by your sides with your palms facing. Curl the weights up to your shoulders, keeping your upper arms still and turning your hands so your palms face up as you lift. Pause at the top of the movement and slowly rotate your grip so your palms are facing…
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Illustration showing the Zottman Curl
Targets

Muscles worked

Biceps muscle Biceps Primary Forearms muscle Forearms Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Zottman Curl

  1. 1 Hold a pair of dumbbells by your sides with your palms facing.
  2. 2 Curl the weights up to your shoulders, keeping your upper arms still and turning your hands so your palms face up as you lift.
  3. 3 Pause at the top of the movement and slowly rotate your grip so your palms are facing downwards.
  4. 4 Lower the dumbbells slowly back to the starting position using this overhand grip, counting for three to five beats as you lower the weight to make sure you’re not moving it too quickly.
  5. 5 When the dumbbells are close to your thighs again, turn your hands so your palms are in the starting position facing one another.