Zottman curl
Also called Zottman curls, dumbbell Zottman curl.
What is a zottman curl?
A Zottman curl is a dumbbell curl that rises with the palms facing up and lowers with the palms facing down. You rotate the forearms at the top and again at the bottom, combining a regular curl on the way up with a reverse-curl grip on the way down.
How do you perform a zottman curl?
Set up
- Stand tall with a dumbbell in each hand, arms at your sides and palms facing forward.
- Brace your midsection, keep your wrists straight and hold your upper arms close to your sides.
Execution
- Curl the dumbbells toward your shoulders with your palms facing up and your torso still.
- At the top, rotate both forearms until the palms face down.
- Lower the dumbbells under control with the palms down until the elbows are straight.
- Rotate back to palms forward at the bottom before starting the next repetition.
Common mistakes
Rotating during the curl
Turning too early blurs the defining palms-up lifting phase and usually makes the dumbbells take different paths.
Dropping the palms-down lowering phase
The grip change is the point of the variation. Use a load you can lower without rushing or bending the wrists.
Letting the wrists fold around the dumbbells
Keep the knuckles in line with the forearms so the grip changes through forearm rotation rather than wrist motion.
Where it fits in a session
As curl accessory work when you want one repetition to include both supinated and pronated forearm positions.
Use a load set by the slower palms-down lowering phase, not by what you can swing through the palms-up curl.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
The curl rises with the palms up and lowers with the palms down. The changing grip trains the biceps and forearms without isolating a single forearm muscle.
Variations
- Single-arm Zottman curl — Performs the same grip sequence one arm at a time.
- Zottman preacher curl — Supports the upper arms on a preacher pad while keeping the palms-up lift and palms-down lowering phase.
Frequently asked questions
What muscles do Zottman curls work?
They mainly train the biceps, with the forearm muscles assisting. The palms-up lift and palms-down lowering phase change the demands without isolating one forearm muscle.
Which way should my palms face?
Curl upward with the palms facing up. Turn the palms down at the top, lower with that grip, then turn them up again at the bottom.
Where should I rotate the dumbbells?
Rotate only at the two ends of the repetition: palms down at the top and palms up at the bottom. Keep the wrists straight while the forearms turn.
Why are Zottman curls harder than regular curls?
The palms-down lowering position often limits the load. Choose the dumbbells for the whole sequence rather than using your regular-curl weight and losing control on the way down.
Can I alternate arms?
Yes. The grip sequence stays the same whether both arms move together or one arm completes a repetition at a time.