Exercise

Zottman Curl: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Zottman Curl work?

The Zottman Curl primarily targets the biceps, and also recruits the forearms as secondary muscles. It's classified as a intermediate-level strength movement using dumbbell.

What are the most common Zottman Curl mistakes?

• Speeding through the eccentric (lowering) phase instead of controlling it.
• Swinging the weight with body momentum instead of moving it under muscular control.
• Using a heavier weight than can be controlled through a full range of motion.
• Letting the elbow drift instead of keeping it in a fixed position through the set.

How should I program the Zottman Curl — sets, reps and frequency?

As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Zottman Curl variations and alternatives?

• Concentration Curls — dumbbell, beginner level, biceps
• Dumbbell Bicep Curl — dumbbell, beginner level, biceps
• Hammer Curls — dumbbell, beginner level, biceps
• Incline Dumbbell Curl — dumbbell, beginner level, biceps

Zottman Curl at a glance

Attribute	Value
Level	Intermediate
Equipment	Dumbbell
Category	Strength
Primary muscles	Biceps
Secondary muscles	Forearms

How to do the Zottman Curl, step by step:

1. Step 1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
2. Step 2. Make sure the palms of the hands are facing each other. This will be your starting position.
3. Step 3. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Step 4. Hold the contracted position for a second as you squeeze the biceps.
5. Step 5. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
6. Step 6. Slowly begin to bring the dumbbells back down using the pronated grip.
7. Step 7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
8. Step 8. Repeat for the recommended amount of repetitions.