Dumbbell Zottman Curls
Auto DetectedA dumbbell curl variation lifting with palms up to target biceps and lowering with palms down to hit forearms, used for arm hypertrophy and grip strength.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps, Forearms
Accessory Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Long Head, Short Head, Brachialis
Forearms
8/10Flexors
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet hip-width apart, holding dumbbells at your sides with palms facing forward and elbows tucked against your ribs.
- Curl the dumbbells toward your shoulders with palms facing up.
- At the top of the movement, rotate your wrists until palms face down.
- Lower the weights slowly under control with palms facing down.
- At the bottom, rotate wrists back to the starting palms-up position.
- Repeat for the desired number of repetitions.
Coaching Tips
Form Cues
- Elbows pinned to ribs
- Palms up on the way up
- Palms down on the way down
- Control the descent
- Squeeze biceps at top
Breathing
Exhale as you curl the weight up, and inhale as you slowly lower the weight down.
Tempo
3-0-1
Range of Motion
Move from full arm extension at the bottom to full elbow flexion at the top without shifting elbows forward.
Safety
Safety Notes
- Start with lighter weight to master rotation
- Stop if you feel sharp wrist pain
- Keep wrists neutral during the lift
Spotting
Not recommended; use safeties if necessary.
Common Mistakes
- Rushing the lowering phase
- Moving elbows forward
- Using momentum to lift
- Incomplete wrist rotation
When to Avoid
- Wrist tendonitis
- Elbow joint instability
Flexibility Needed
- Full wrist supination and pronation
- Shoulder flexion for arm positioning
Build Up First
- Master standard dumbbell curl
- Master reverse curl
Also known as
Zottman Curl, Rotating Dumbbell Curl, Dumbbell Forearm Curl
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