Zottman Curl exercise is a unique exercise for building the biceps and forearms. It is essentially two biceps exercises in one.

You start out with a regular Hammer Curl exercise which builds the biceps and brachialis muscles then transition to the eccentric portion of the reverse dumbbell curl which targets the top side of the forearm.

The core has to remain engaged so the body can maintain the correct position and support to the lower back.

Zottman Curls is a good exercise to build grip strength and develop wrist flexibility.

Zottman Curls Exercise How To

  • Grab a pair of dumbbells and position them along the outside of your thighs with palms facing each other.
  • Assume a shoulder width position; tighten your core and keep an arch on your lower back. Slightly bend your knees and elbows.
  • Maintaining palms-in position, curl the dumbbells up until it touches the top of your shoulder.
  • Rotate your wrist in so that your palms are facing down. Bring the dumbbells back to starting position. Make sure to resist the weight.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Maintain a slight bend in your arms when doing Zottman Curl. The bend reduces pressure and strain on the biceps tendons and elbows.

Keep the core tight and the upper body stable. Do not rotate your trunk or use momentum to curl the dumbbells.

Your elbows should maintain its position without moving forward or backward.

Variations: Alternating Dumbbell Curl, Cross Body Hammer Curls

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Zottman Curls

How To Do Zottman Curls