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Arms

Zottman Curl

Combine regular and reverse curls for biceps and forearm gains.

Zottman curls are an effective exercise for building arm strength and size by combining traditional and reverse curls into one powerful movement.

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How to doTips
Body Part
Arms
Level
Intermediate
Muscles
Biceps
Modality
Isolation
Direction
Pull
Equipment
Dumbbells
Goal
Hypertrophy
,
Strength

How to do:

  1. Stand upright with a dumbbell in each hand, palms facing forward.
  2. Curl the dumbbells upward while keeping your elbows close to your torso.
  3. Once at the top, rotate your wrists so that your palms face downward.
  4. Lower the dumbbells slowly with this reversed grip.
  5. Repeat for 8-12 reps per set.
  6. Perform 3-4 sets.

Tips:

  • Use a controlled motion to maximize muscle engagement.
  • Rotate your wrists smoothly at the top of the movement.
  • Focus on slow negatives to target the forearm muscles.
  • Keep your upper arms stationary to isolate the biceps.

Similar Exercises

Bicep Curl
Barbell Curl
Cable Bicep Curl

Related Guides

Hammer Curl vs Reverse Curl vs Zottman Curl: Which Builds Thicker Arms?
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