What is the main benefit of the Zottman curl compared to a regular curl?

It combines a standard bicep curl with a reverse curl, allowing you to overload the forearms and brachialis by using a heavier weight on the descent than you could typically lift on the way up.

How heavy should the dumbbells be for this exercise?

Choose a weight that you can comfortably control during the slow, overhand lowering phase without straining your wrists. This usually means slightly lighter weights than your standard bicep curl.

Can I perform this exercise seated?

Yes, performing the Zottman curl seated on a bench provides more stability and prevents the use of leg drive or hip momentum to cheat the movement.

How to Do Zottman Curls: Form, Benefits, and Tips

Master the Zottman curl to build bigger biceps and stronger forearms. Follow our step-by-step guide to perfect your technique and grip rotation.

How to Perform

Stand tall with a dumbbell in each hand, arms fully extended at your sides and palms facing forward.
Curl the weights toward your shoulders while keeping your elbows tucked close to your torso and wrists straight.
Pause at the top of the movement and rotate your wrists so your palms are now facing forward away from your body.
Lower the dumbbells slowly back to the starting position using a controlled, overhand grip.
Once the weights reach your thighs, rotate your wrists back to the starting palms-forward position to begin the next rep.

Common Mistakes

Using momentum or swinging the torso to lift the weight
Rushing the downward eccentric phase where the forearm work occurs
Allowing the elbows to flare out wide or drift forward during the rotation

Muscles Worked

Primary movers

Biceps

Stabilizers

Brachialis
Brachioradialis
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Biceps · Arms