Strength Training · Bodybuilding
Zottman Curl
The Zottman curl is a dumbbell curl with a palms-up lift and palms-down lowering phase. It trains your upper arms and forearms through two grip positions.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand with a dumbbell in each hand at your sides, palms facing forward.
- Curl the dumbbells toward your shoulders with your palms facing up.
- Rotate your forearms at the top until your palms face down.
- Lower the dumbbells to your sides with your palms facing backward.
- Rotate your forearms until your palms face forward again.
Form cues
- Keep your upper arms still.
- Keep your wrists straight.
- Exhale as you lift.
Common mistakes
- Swinging your torsoUse a lighter weight so you can curl without leaning backward.
- Dropping the lowering phaseTake two to three seconds to lower the dumbbells with your palms down.
- Rushing the grip changePause at the top long enough to finish rotating before you lower.
Safety
Excessive weight or forced forearm rotation can irritate your wrists or elbows. The palms-down lowering phase may be harder to control than the lift.
- Start lighter than you would for a standard dumbbell curl.
- Use only a comfortable range of forearm rotation.
- Stop the set if you feel wrist or elbow pain.
If you have ongoing wrist or elbow symptoms, try a pain-free hammer curl or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Count one lift, grip change, and lowering phase as one rep.