How to Zottman Curl

About the Zottman Curl

An uncommon, yet very effective exercise for targeting the arm flexor muscles (the biceps, brachialis and brachioradialis) as well as the muscles of the forearms.

The concentric portion (as you curl the dumbbells up) of the exercise primarily targets the biceps, with them being in a mechanically strong position when the supinated grip is used during a curl. At the top of the exercise we rotate the wrists, switching to a pronated grip. As we lower the weight with the pronated grip (the eccentric portion of the exercise) we readily engage the brachioradialis (a muscle which runs from the forearm to the upper arm) and brachialis (the muscle located beneath the biceps).

How to perform


  1. Find a set of suitably weighted dumbbells
  2. Stand erect, grasping the dumbbells by your sides with a slight bend in the knee
  3. Supinate your grip so that your palms are facing away from your body


  1. Curl both the dumbbells up, maintaining a supinated grip
  2. Once you reach the top of the curl, rotate the wrists to switch to a pronated (palms facing away from your body) grip and slowly descend
  3. At the bottom of the exercise rotate the wrists back to a supinated grip ready for the next repetition
  4. Repeat for the desired number of repetitions

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