Zottman Curl

Start

Finish

How to do it

Curl the dumbbells up with palms facing up, rotate the wrists at the top so the palms face down, then lower slowly in that pronated position and rotate back at the bottom.

Muscles worked

Primary: biceps · Also works: forearms

Equipment

Dumbbells

Common mistakes

• Rotating halfway through the lowering rather than at the very top, which skips the hard part
• Lowering the pronated phase quickly — the slow eccentric is the entire reason for this exercise
• Using curl-level weight; the pronated lowering caps how heavy you can honestly go

Variations

• Seated Zottman curl
• Alternating Zottman curl one arm at a time

Can't do this one? Swap it for

• Dumbbell Hammer Curl
• EZ-Bar Reverse Curl
• Dumbbell Biceps Curl

Related exercises

• Dumbbell Biceps Curlbiceps
• Towel Biceps Curlbiceps
• Backpack Biceps Curlbiceps
• Table Biceps Curlbiceps
• Resistance Band Biceps Curlbiceps
• Band Hammer Curlbiceps