Zottman curl
The Zottman curl is a dumbbell curl where you lift with your palms facing up, turn your wrists at the top, and lower with your palms facing down. It works both your biceps and your forearms in a single rep. It suits beginners and experienced lifters who want to build stronger arms and a better grip, as long as they are happy to use light dumbbells and slow reps.
Muscles worked
The Zottman curl mainly works your biceps and forearms.
Setting up
- Pick a light pair of dumbbells. Most people need to go lighter than for a standard curl, so start with something like 4-8 kg each and adjust from there.
- Stand tall with your feet about hip-width apart, knees soft, and a dumbbell in each hand with your arms hanging by your sides.
- Start with your palms facing forward and your elbows tucked in against your sides. Keep your ribs down and your chest up, looking straight ahead.
How to do the Zottman curl
- Hold the dumbbells at your sides with your palms facing forward and your elbows tucked in.
- Curl both dumbbells up towards your shoulders, keeping your palms facing up and your elbows fixed by your sides.
- At the top, squeeze your biceps for a second, then rotate your wrists so your palms face down towards the floor.
- Lower the dumbbells slowly, taking about three seconds, with your palms facing down and your wrists straight.
- When your arms are fully straight at the bottom, rotate your wrists back so your palms face forward again.
- Repeat for your planned reps, keeping the same smooth turn at the top and the bottom of every rep.
Form tips
- Think of your elbows as hinges fixed to your sides. Only your forearms should move.
- Do the wrist turn at the top, when the dumbbells are level with your shoulders, rather than halfway through the lowering.
- Make the lowering phase the hard part. With your palms down, you should feel your forearms working to control the weight.
- Keep your wrists in line with your forearms, not bent back, and hold the dumbbells firmly without gripping them as tightly as you can.
- Stop each set when your reps start to speed up or your body starts to lean back, even if you could grind out another one.
Common mistakes
Swinging the dumbbells up
Lower the weight and stand tall with your ribs down. If you lean back or rock to get the dumbbells moving, your biceps are not doing the work.
Elbows drifting forward
Keep your upper arms still and your elbows touching your sides. If they swing forward, the weight is too heavy or you are rushing.
Dropping the weight on the way down
Take about three seconds to lower with your palms facing down. If you cannot control it, use lighter dumbbells.
Rushing or skipping the wrist turn
Pause briefly at the top and turn your wrists fully so your palms face down. Do the same at the bottom, so each rep has a clear up and down phase.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps with a challenging weight you can still control, resting 90-120 seconds between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps with a slow three-second lowering phase, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a light to moderate weight, resting 45-60 seconds, as part of a full-body programme. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Zottman curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Zottman curl FAQs
What muscles do Zottman curls work?
They mainly work your biceps and your forearms. Your biceps do most of the lifting with your palms facing up, and your forearms work harder as you lower with your palms facing down.
Why do I need a lighter weight for Zottman curls?
The lowering phase uses an overhand grip, which relies on your forearms, and they usually give out before your biceps do. Choose a weight you can lower slowly and with control. Increase it gradually once you can complete all your reps with good form.
When do I turn my wrists during a Zottman curl?
Turn them at the top of the curl, when the dumbbells are by your shoulders, so you lower with your palms facing down. Turn them back at the bottom, when your arms are straight. If you feel any pain in your wrists or elbows, stop and get it checked.
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