Biceps · Dumbbell
Zottman Curl
Intermediate
Supinate on curl up, pronate on way down. Trains both sides of the forearm.
Demonstration unavailable
Follow the written setup and technique cues below.
1
Start PoseDumbbells at sides, supinated grip (palms up)
Elbows at sides, core braced
2
Finish PoseCurl to the top fully supinated
Rotate to pronated grip (palms down) at the top
Lower slowly in pronated position
Training Cues
✓The rotation is the key — do it deliberately
✓Control the lowering phase — this targets the forearm extensors
✓Keep elbows pinned throughout
Watch For This
✕
Rushing the rotation✕
Swinging to get the weight up✕
Dropping the eccentric — the slow lower is the point💪 Primary Muscles
● PRIMARY
1/3
Biceps
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Primary
Biceps Brachii
Secondary
BrachioradialisBrachialis
Pro Tip
The Zottman curl trains both the biceps and forearms in one movement — one of the most efficient curl variations.
