Biceps exercise
Zottman Curl
Elbow curl that works biceps and brachialis without moving the shoulder. Dumbbells let you adjust the movement of each arm.
- Primary muscleBiceps
- Also worksForearms
- EquipmentDumbbells
- TypeIsolation
- LevelBeginner
- Biceps
- Forearms
- Dumbbells
How to do the Zottman Curl
4 steps, in the order you do them.
- Stand with a dumbbell in each hand, palms facing forward and elbows close to your torso.
- Bend your elbows to bring the dumbbells toward your shoulders.
- Rotate your palms to face down at the top and lower slowly with a pronated grip.
- Rotate your palms to face forward again before the next rep.
Muscles worked
Common Zottman Curl mistakes
What goes wrong most often when you do the Zottman Curl, and how to fix it.
The palms turn down before reaching the top.
Finish the curl with your palms up and only rotate once the dumbbell is at shoulder height.
The lowering phase with the overhand grip is rushed.
Lower slowly with your palms down; this phase works the forearms.
The next curl starts with the palms still facing down.
At the bottom, rotate your palms forward before starting the next curl.
Alternatives to the Zottman Curl
They work the biceps with other equipment, including options for training at home.
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More biceps exercises
Barbell CurlBiceps · Barbell
TRX Bicep CurlBiceps · Bodyweight and other
Cable Bicep CurlBiceps · Cable machine
Spider CurlBiceps · Dumbbells and bench
Frequently asked questions
What muscles does the Zottman Curl work?
The Zottman Curl works mainly the biceps. It also works the forearms.