Zottman Curl: How-to, Tips & More
The Zottman Curl is a intermediate isolation exercise for your biceps. You do it with dumbbells. It is a good fit when your goal is both strength and muscle growth.
Besides the biceps, it also works your brachialis and forearms, so it fits well in a session that trains those muscles together.
Muscles worked
Biceps
Primary
Brachialis
Secondary
Forearms
Secondary
How to do the Zottman Curl
- Stand tall with a dumbbell in each hand, palms forward.
- Curl the dumbbells to your shoulders.
- At the top, turn your palms to face down.
- Lower slowly with palms down, then turn them back up at the bottom.
Zottman Curl tips
- Lower slower than you lift.
- Pick a weight you can control on the way down.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Zottman Curl alternatives
Alternating Dumbbell Curl
Biceps
Concentration Curl
Biceps
Dumbbell Curl
Biceps
Dumbbell Preacher Curl
Biceps
More biceps exercises
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Curl
Barbell
Frequently asked questions
What muscles does the Zottman Curl work?
The Zottman Curl mainly works your biceps, with help from your brachialis and forearms.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Zottman Curl good for beginners?
Yes. The Zottman Curl is considered intermediate and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Zottman Curl?
You need dumbbells.
Add Zottman Curl to your program
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