Zottman Curl
zottman-curl
A dumbbell curl that rotates the wrist at the top and bottom of the movement. The concentric (lifting) phase uses a supinated grip (palm up) to train the biceps, then at the top the wrist pronates (palm down) and the eccentric (lowering) phase uses a pronated grip to train the forearm extensors. This combines biceps flexion with forearm extension in a single movement, making it a hybrid that neither a standard curl nor a reverse curl replicates.
If you're new to this
Master a standard dumbbell curl first — the Zottman adds a rotational element that requires wrist mobility and control. Start with a lighter weight than your regular curl because the pronated eccentric is more challenging for most people. The rotation at the top and bottom should be smooth and controlled, not jerky.
Common mistakes
Rushing the rotation at the top — the wrist should fully pronate before beginning the descent. Also: letting the elbows drift forward during the curl, which shifts load from the biceps to the anterior deltoid. The elbows should stay pinned to the sides throughout.
Routine
- Sets
- 3
- Reps
- 8-12
- Rest
- 90s
- Tempo
- 1-1-3
- RPE
- 7
- Frequency
- 2
Increase weight by 2kg once you can complete all sets at the top of the rep range with a controlled three-second descent
Cues
Easier, harder, instead
Muscles
- Biceps
- Forearms
- 1
Stand holding a dumbbell in each hand at your sides, arms straight, palms facing forward (supinated grip).
- 2
Keeping your elbows pinned to your sides, curl the right dumbbell upward by flexing your elbow, palm stays facing up throughout the lift.
- 3
At the top of the curl, rotate your right wrist so the palm faces down (pronated).
- 4
Lower the dumbbell slowly over three seconds with the palm still facing down — this is the eccentric forearm component.
- 5
At the bottom, rotate the right wrist back to palm facing up for the next rep.
- 6
Complete all reps on the right side before switching to the left, or alternate arms each rep.