Primary
Biceps
Secondary
Brachioradialis, Forearms, Brachialis
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
See how Zottman Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Zottman curls combine supinated curls on the way up with pronated lowering on the way down. You curl with palms up (working biceps), rotate at the top, then lower with palms down (working forearms and brachioradialis). This dual-action trains both muscle groups in a single exercise.
When to use it
Use when you want to train biceps and forearms together efficiently.
Who it's for
Intermediate lifters wanting complete arm development.
Curl up with palms facing the ceiling as normal. At the top, rotate your wrists 180 degrees so palms face down. Lower the weight slowly with the overhand grip, controlling the eccentric. At the bottom, rotate back to palms up for the next rep.
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Stand holding dumbbells with palms facing forward.
Curl weights up with supinated (underhand) grip.
At the top, rotate wrists to pronated (overhand) grip.
Lower the weights with overhand grip.
At the bottom, rotate back to underhand grip.
Repeat for desired reps.
The rotation targets both biceps and forearms.
Control the negative with the overhand grip.
Use moderate weight to maintain proper form.
Use Zottman curls when you want to train biceps and forearms efficiently in the same movement. They work well as a secondary movement or finisher in arm workouts. The forearm-heavy eccentric makes them excellent for grip development.
Rotating too early - reduces bicep engagement on curl.
On an upper-body pulling movement like the Zottman Curl, this mistake can shift work away from your Biceps brachii. Keep your torso stable and guide the load through the intended pulling path.
Dropping weight too fast on negative - misses forearm work.
Rushing through the Zottman Curl makes it easier to lose position and harder to keep tension on your Biceps brachii. Slow down enough to control both the lifting and lowering portions of each rep.
Using too heavy weight - compromises rotation.
Loading more weight than you can control on the Zottman Curl often creates compensations that shift work away from your Biceps brachii. Reduce the load until each rep follows the intended path.
Intermediate lifters wanting complete arm development.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Zottman Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Zottman Curl
The Zottman Curl primarily targets the Biceps brachii, Brachioradialis, making it an effective exercise for biceps development. Secondary muscles worked during the Zottman Curl include Brachialis, Forearm extensors, providing additional training stimulus. Stabilizer muscles engaged include Core, Wrist stabilizers.
Our library labels Zottman Curl as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Zottman Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Zottman Curl is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Zottman Curl include: Reverse Curl, Hammer Curl, Dumbbell Curl. These exercises target similar muscle groups as the Zottman Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.