Zottman Curl

zottman-curl

isolationhypertrophyisolationaccessoryalternating

注意

caution · Rotator cuff tear — Forward elbow drift during the curl recruits the anterior deltoid and rotator cuff to stabilize the humerus. Instead, use a seated incline dumbbell curl with the back supported to prevent compensatory shoulder movement.
caution · Shoulder impingement — Letting the elbows drift forward shifts load onto the anterior deltoid, which can aggravate impingement. Instead, perform strict preacher curls with the upper arm supported to isolate the biceps without shoulder involvement.

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.

はじめての方へ

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.

さらに先へ

The three-second pronated descent is where this movement earns its keep, so do not rush it. Lift the dumbbells briskly in one second, pause deliberately at the top until your wrists have fully rotated palm-down, then lower for a strict three-count. That pause prevents momentum from carrying you into the eccentric and forces the forearm extensors to accept the load cold. Stick to sets of 8–12; the lower end builds strength in the brachioradialis while the upper end accumulates time under tension for the biceps. Once you complete all three sets of 12 with a controlled descent, increase the weight by 2kg. If your forearms fatigue before your biceps, alternate between heavier sets of 8 and lighter sets of 12 across your two weekly sessions. When the standard Zottman feels routine, move on to the reverse wrist curl to isolate the extensors further. You can also try seated Zottman curls to remove any hip drive.

よくあるミス

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.

ルーティン

Sets: 3
Reps: 8-12
Rest: 90s
Tempo: 1-1-3
RPE: 7
頻度: 2

上達

Increase weight by 2kg once you can complete all sets at the top of the rep range with a controlled three-second descent

Cues

Elbows pinned — do not let them drift forwardRotate at the top, not during the lift — the curl is supinated, the descent is pronatedSlow the descent — three seconds down is the point of the movement

簡単・難易度高・代替

Easier Reverse Wrist Curl Harder Reverse Wrist Curl

筋肉

Primary

Biceps
Forearms

道具

Dumbbells

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