The Zottman curl combines two exercises in one rep: you curl up with the palms facing up, rotate the wrists at the top, then lower with the palms facing down. That double action trains both the biceps and the forearm muscles together.
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3
Sets
10
Reps
Dumbbell
Equipment
5.20
Cal/min
🎯 Muscles Worked
🎯
Primary
Biceps
➕
Secondary
Forearms
📋 How To Perform Zottman Curl
1
Curl dumbbells up normally with palms facing up (supinated grip).
2
At the top, rotate your wrists so palms face down (pronated grip).
3
Lower the weight slowly in this palms-down position.
4
Rotate back to palms-up at the bottom and repeat.
5
The lowering phase works your forearms extra hard — control it fully.
💡 Benefits of Zottman Curl
Combines a regular curl on the way up with a reverse curl on the way down, so you train the biceps and the forearm muscles in one movement. It builds grip and forearm size while adding extra time under tension for the arms.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 10 reps with a lighter weight than normal curls, since the reverse phase is hard on the forearms. Curl with the palms up, rotate the wrists at the top so the palms face down, then lower slowly and rotate back at the bottom.
⚠️ Common Mistakes to Avoid
Rotating the wrists too early before reaching the top
Dropping the weight quickly on the way down
Using the same heavy weight as a normal curl
✅ Pro Tips
Take about three seconds to lower with the palms down; this is where the forearms work hardest
Rotate the wrists smoothly at the top with the elbows still pinned
🛡️ Safety Notes
The reverse lowering phase loads the wrist extensors, so go lighter than you would for normal curls to protect the forearms and elbows.
🔁 Progressions & Regressions
Make it harderslow the lowering phase and add a pause at the top.
Make it easieralternate regular and reverse curls on separate sets.
