PlanWorkouts

Exercise 0439 · REF kXaIn5A

Dumbbell Zottman Curl exercise animation

Dumbbell Zottman Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

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.

How to Do the Dumbbell Zottman Curl

  1. Stand up straight with a dumbbell in each hand, palms facing your body.
  2. Keep your elbows close to your torso and rotate your palms to face forward.
  3. Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
  4. At the top of the movement, rotate your wrists so that your palms are facing away from your body.
  5. Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Zottman Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

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

More Biceps Exercises

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

Equipment Alternatives

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

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Zottman Curl work?
The Dumbbell Zottman Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell Zottman Curl?
The Dumbbell Zottman Curl is done with a dumbbell.
What's a good alternative to the Dumbbell Zottman Curl?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.