Zottman Curl

STRENGTHINTERMEDIATEDumbbellForce: PullType: Isolation

Preparation: setup of the zottman curl

1
Stand holding a dumbbell in each hand with arms at your sides, palms facing forward (supinated grip).
2
Keep your elbows pinned to your sides and curl both dumbbells upward toward your shoulders.
3
At the top of the curl, squeeze your biceps, then rotate your wrists so your palms face downward (pronated grip).
4
Slowly lower the dumbbells back to the starting position using the pronated (reverse) grip.
5
At the bottom, rotate your wrists back to the supinated (palms up) position.
6
Repeat the curl, rotation, and reverse descent for the desired number of reps.

Level	Sets & Reps	Goal Focus
Beginner	3 sets of 8-10 reps	Form mastery, neural adaptation
Intermediate	4 sets of 10-12 reps	Hypertrophy, moderate loading
Advanced	4 sets of 12-15 reps	Strength, high intensity/volume

Biceps

Forearms

Targets the biceps on the concentric (up) and the brachioradialis on the eccentric (down) in one exercise
Develops both bicep peak and forearm strength simultaneously
The rotation element strengthens the wrist stabilizers

Take 3-4 seconds on the lowering phase to maximize forearm time under tension
Use a lighter weight than your regular curls — the reverse lowering is significantly harder
Keep your elbows locked to your sides throughout to isolate the arm muscles