How to do the Zottman Curl
Primary: Biceps, Forearms. Also called: rotating curl.
Step by step
- 1
Stand holding dumbbells at your sides with your palms facing forward.
- 2
Curl the dumbbells up toward your shoulders with a regular underhand grip.
- 3
At the top, rotate your wrists so your palms face down.
- 4
Lower the dumbbells slowly with the overhand grip, then rotate back to palms-up at the bottom.
Coaching cues
- Curl up fast, lower slow
- Keep your elbows at your sides
- Keep your wrists straight during the lowering phase
Common mistakes
- Rotating too early before the top
- Dropping the weight quickly
- Swinging
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Zottman Curl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Zottman Curl work?
Primary: Biceps, Forearms.
How many sets and reps of Zottman Curl should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Zottman Curl?
Same movement pattern, different equipment: Hammer Curl, Reverse Curl, Dumbbell Curl, Wrist Curl, Concentration Curl, Incline Dumbbell Curl.
Is the Zottman Curl good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.