Zottman Curl

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Dumbbell
Emphasis Isolation
Type Pull

Zottman Curl Instructions

  • Feet positioned in an athletic stance slightly outside shoulder-width.
    • Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back with your chest up. DB's are held in a neutral hand position at your sides.
  • Begin to curl the weights up while rotating the palms so they are facing you at the top of the lift.
    • Don't shrug your shoulders.
  • The biceps and forearms are controlling the movement.
  • After a brief squeeze, rotate your wrists to where your palms will be facing out.
  • Lower the weight slowly to the starting position.
    • Your palms should finish facing your body.
  • The eccentric portion is just as important as the concentric for this movement so don't drop the weight at the top to the starting position.


  • Refrain from “swinging” the weight or leaning backwards.
  • The muscle used first will be used the most. Initiate the movement with your bicep and forearm, not your lower half or shoulder.
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