Upper Arms Exercise · Dumbbell

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Dumbbell Zottman Curl

The zottman curl solves the problem of training biceps and forearms in one movement — curl up with palms facing up like a normal curl, then rotate and lower with palms facing down like a reverse curl. That means the biceps get the concentric and the forearm extensors get the eccentric, in the same rep, without adding a second exercise.

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Also known as: Db Zottman Curl, Dumbell Zottman Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Zottman Curl

1. Stand tall holding a dumbbell in each hand with your palms facing your body.
2. Keep your elbows pinned to your torso and turn your palms to face forward.
3. Curl the dumbbells up toward your shoulders without letting your upper arms move.
4. At the top, rotate your wrists so your palms now face away from your body.
5. Lower the dumbbells back down slowly, turning your palms back to face your body as you go.
6. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.

Common Mistakes to Avoid

• Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
• Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
• Lack of eccentric control: Lower the weight under control rather than letting it fall.

How to Breathe During This Exercise

Breathe steadily throughout the movement, ideally exhaling during the contraction phase.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Zottman Curl mainly targets your Biceps, with your Forearms helping support the movement.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps EZ Bar Seated Close Grip Concentration Curl EZ Barbell · Biceps

FAQ

What muscles does the Dumbbell Zottman Curl work?

The Dumbbell Zottman Curl mainly works your biceps. Your forearms also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Zottman Curl?

You do the Dumbbell Zottman Curl with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Zottman Curl?

One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Zottman Curl?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Zottman Curl?

The Biceps Leg Concentration Curl trains your biceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.