Zottman Curl tutorial
The Zottman curl combines a regular supinated curl on the way up with a reverse-grip (palms down) lowering phase. It strengthens the biceps as well as the brachialis, brachioradialis and forearm muscles, making it especially useful for intermediate lifters looking to improve grip and forearm strength.
How to perform
- Stand tall holding a dumbbell in each hand with palms facing forward.
- Keep your elbows fixed at your sides and brace your core.
- Curl the dumbbells up to the front of your shoulders as in a regular curl.
- At the top, rotate your wrists so your palms face down.
- Lower the dumbbells slowly with this overhand grip.
- At the bottom, rotate your palms back to face forward and begin the next rep.
Breathing: Exhale as you curl up and inhale during the slow lowering phase.
Key tips
- Take at least three seconds to lower with the overhand grip.
- Choose a weight you can control on the reverse-grip lowering phase.
- Rotate the wrists only at the top and bottom, not mid-rep.
Common mistakes
- Using too much weight and dropping it on the way down
- Swinging the torso to lift the dumbbells
- Bending the wrists backward during the overhand lowering
Safety: People with outer elbow or wrist pain should start very light or use a simple hammer curl instead.
BicepsPrimary muscle
DumbbellEquipment
IntermediateLevel
Gym and homeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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