Zottman Curl

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Video demonstration coming soon

Sets

Reps

Dumbbell

Equipment

5.20

Cal/min

🎯 Muscles Worked

🎯

Primary

biceps

➕

Secondary

forearms

Curl dumbbells up normally with palms facing up (supinated grip).

At the top, rotate your wrists so palms face down (pronated grip).

Lower the weight slowly in this palms-down position.

Rotate back to palms-up at the bottom and repeat.

The lowering phase works your forearms extra hard — control it fully.

What muscles does Zottman Curl work?

Zottman Curl primarily targets the biceps, with the forearms working as secondary muscles.

How many sets and reps of Zottman Curl should I do?

A typical starting point is 3 sets of 10 reps, adjusted based on your goal and experience level.

What equipment do I need for Zottman Curl?

Zottman Curl requires a dumbbell.

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