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Zottman Curl Video Guide

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Average: 3 (2 votes)

Exercise Profile

  • Biceps
  • Forearms
  • Strength
  • Dumbbell
  • Isolation
  • Pull
  • Intermediate

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Exercise Instructions

  1. Set up for the Zottman curl by grasping a set of dumbbells and standing straight up with the dumbbells down at your sides.
  2. You should be holding the dumbbells with your arms outstretched and with an underhand grip (palms facing up).
  3. Curl the dumbbells straight up as high as possible, squeezing the biceps at the top.
  4. Then twist at the wrists until your hands are in an overhand position (palms facing down).
  5. Slowly lower the weight back to the start position.
  6. Twist the weight back to an underhand grip and repeat for desired reps.

​Zottman Curl Tips:

  1. Don't rest the dumbbells on your body at any time.
  2. Keep the movement slow and controlled.
  3. Don't swing back as you curl the dumbbells up.

COMMENTS (3)

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Jay
Posted Sat, 03/10/2012 - 08:36

hey there,

why is this workout under the intermediate level? I mean, does that mean that a begginner would not be able to do as such? or should not be doing as such?

Thank you much for all these information! =).

Steve's picture
Steve
Posted Sat, 03/10/2012 - 12:39

In general it's best for beginners to focus on building strength with barbell and dumbbell curls before trying variations. Of course, this exercise is fairly straight forward, but that's the main reason it's not listed as a beginner movement.

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Jay
Posted Wed, 03/14/2012 - 14:46

Thank you for being so supportive! I'll need your precious help throughout.

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