Zottman Curl: how to do it right
In short: The Zottman curl is an isolation movement that works the biceps and especially the brachialis, with a tension peak at mid-range thanks to the wrist rotation.
How to do it, step by step
- 1Standing, a dumbbell in each hand, elbows tight to your torso, palms facing forward (supination).
- 2Curl the dumbbells up by bending your elbows, without swinging the torso, to shoulder height.
- 3At the top, rotate your wrists to pronate (palms facing the floor).
- 4Lower slowly in pronation, controlling the load over 3 to 4 seconds.
- 5At the bottom, return to supination to chain the next rep with no dead time.
The mistake to avoid
Don't rush the pronated lowering phase, that's where the work happens.
Other common mistakes
- Swinging the torso to throw the load: lock the elbows to your body and go lighter if you cheat.
- Rushing the pronated descent by letting it drop: slow down over 3 to 4 seconds, that's where the forearm works.
- Forgetting to rotate the wrists and doing a classic curl: the rotation at the top is the heart of the movement.
- Loading too heavy and losing range: favor control over the weight shown.
Muscles worked
- Main:
- Biceps
- Supporting:
- Forearms
The biceps brachii flexes the elbow on the way up (hand supinated). The brachialis, heavily recruited, works through the whole range regardless of hand position. In the eccentric phase (hand pronated), the brachioradialis and the forearm extensors become the movers. This dual role is what makes the Zottman unique.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Hammer Curl ›
- Standing Dumbbell Hammer Curl ›
- Straight Barbell Curl ›
- Standing EZ-Bar Curl ›
- Standing Dumbbell Biceps Curl ›
Frequently asked questions
How do I do this exercise?
Standing, a dumbbell in each hand, elbows tight to your torso, palms facing forward. Curl up by bending your elbows to shoulder height without swinging the torso. At the top, rotate your wrists so your palms face the floor, then lower slowly in pronation. At the bottom, return to supination to chain the next rep with no dead time.
How far down should I go?
Full range that you control: curl up to shoulder height, lower with the arm almost straight without locking out. The key point is the pass at 90 degrees, where the load weighs heaviest: don't rush it. Stay continuous, with no jerk, to exploit this central peak.
I don't feel anything, is that normal?
You should feel the biceps on the way up and the forearm on the pronated descent. If you feel nothing, go lighter: the Zottman is not an ego exercise. Add a micro-pause at mid-range to feel the tension peak, then control the slow negative.
How fast do I do the movement?
Curl up under control, then slow the pronated descent over 3 to 4 seconds: that's where your forearm really works. It's the braking that does the work, not the speed. No jerk, no momentum.
How do I breathe?
Inhale at the bottom, rest position. Exhale during the rise, at the moment effort peaks at mid-range. Keep your torso braced and abs tight to avoid any trunk swing.