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Dumbbell Incline Zottman Curl
An incline dumbbell curl variation targeting biceps and forearms, featuring supinated concentric lift and pronated eccentric lower with wrist rotation for enhanced isolation and grip strength.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Biceps, Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
8/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust incline bench to 45-65 degrees. Sit back with dumbbells in hands, arms hanging straight down, palms facing forward.
- Curl dumbbells up toward shoulders, keeping elbows stationary.
- Pause at top and rotate wrists so palms face down.
- Lower dumbbells slowly with pronated grip.
- Rotate wrists back to supinated grip at bottom.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Keep elbows tucked.
- Rotate fully at top.
- Control eccentric phase.
- Avoid swinging.
- Maintain slight elbow bend.
Breathing
Inhale during eccentric lowering; exhale during concentric curl and rotation.
Tempo
2-1-1
Range of Motion
From full arm extension with slight elbow bend to full biceps contraction near shoulders.
Safety
Safety Notes
- Use lighter weights than standard curls
- Avoid if elbow or wrist pain present
- Keep bench angle to prevent shoulder stress
Spotting
Not required; self-spot with lighter loads if needed.
Common Mistakes
- Using momentum to lift
- Incomplete wrist rotation
- Rushing the lowering phase
- Flared elbows
- Excessive shoulder involvement
When to Avoid
- Elbow tendonitis
- Wrist injuries
Flexibility Needed
- Wrist rotation mobility
- Shoulder flexion
Build Up First
- Master basic dumbbell curl
- Proper wrist rotation technique
Also known as
Incline Zottman Curl, Zottman Incline Curl, Incline Dumbbell Zottman
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