Zottman Curls (How To, Muscles Worked, Benefits)

Zottman Curls combine a standard biceps curl with a reverse curl lowering phase, targeting both the biceps and forearms in one movement.

The concentric phase uses a traditional supinated grip for biceps strength, while the eccentric phase uses a pronated grip to challenge the brachioradialis and wrist extensors.

Primary Muscles Worked: Biceps Brachii, Brachialis
Secondary Muscles Worked: Brachioradialis, Forearms (Wrist Extensors)
Equipment Needed: Dumbbells

How To Do Zottman Curls

Step-by-Step Instructions

Set-Up:
- Stand tall with a dumbbell in each hand, arms hanging at your sides, palms facing forward (supinated grip).
- Keep your elbows close to your sides and brace your core.
Execution:
- Curl the dumbbells upward using the standard biceps curl motion, keeping your palms facing up during the lift.
- At the top, rotate your wrists so your palms face downward (pronated grip).
- Slowly lower the dumbbells back to the starting position in this pronated position.
- Rotate back to supinated grip before starting the next rep.
Tips for Proper Form:
- Keep your upper arms stationary—movement should come from the elbows only.
- Focus on a slow, controlled lowering phase to maximize forearm engagement.
- Avoid swinging your torso; keep tension in the arms throughout.

Key Benefits

Trains both the biceps and forearms in one movement.
Builds grip strength and wrist stability.
Improves eccentric control for stronger, more resilient arms.

Modifications and Variations

Easier Option:
- Use lighter dumbbells to master the wrist rotation and controlled lowering.
- Perform one arm at a time for better focus and stability.
Harder Option:
- Slow the eccentric to 3–5 seconds per rep.
- Add a pause at the top in both grip positions.
- Use heavier dumbbells while maintaining perfect form.

Common Mistakes

Rushing the Eccentric: The lowering phase is where forearms get the most benefit—don’t skip it.
Swinging the Weights: Keep the movement strict to isolate the arms.
Incomplete Rotation: Fully rotate the wrists to switch between supinated and pronated grips.

Reps and Sets Recommendations

For Strength: 3–4 sets of 6–8 reps.
For Hypertrophy: 3–4 sets of 8–12 reps with a slow eccentric.
For Endurance: 2–3 sets of 12–15 reps with lighter weights and strict control.

Zottman Curl Alternatives

Need an alternative for Zottman Curls? Here are a few suggestions you may be able to try instead.

Barbell Reverse Curls

If you don’t have dumbbells, you may be able to substitute Reverse Curls instead. Reverse Curls will also heavily emphasize the forearms as well.

Some lifters may find them to be a little uncomfortable on the wrists. I would suggest starting light and experimenting with your grip width to see if you can find a setup that works well for you.

Band Curls

Another biceps exercise that can be done with a reverse grip is Band Curls. If you have a resistance band, simply grab the band with an overhand grip and curl. You should even have the ability to rotate the forearms just a bit to more closely simulate an actual Zottman Curl.