Dumbbell Zottman Curl
Auto DetectedDumbbell curl variation that lifts with palms up to target biceps and lowers with palms down to hit forearms, building arm size, strength, and grip.
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 with feet hip-width apart, holding dumbbells at sides with palms facing forward and elbows tucked.
- Curl dumbbells to shoulders with palms up, keeping upper arms stationary.
- Pause briefly at top, then rotate wrists so palms face down.
- Lower dumbbells slowly to full extension with palms down.
- Rotate wrists back to palms up at bottom.
- Repeat for reps.
Coaching Tips
Form Cues
- Elbows fixed at sides
- Squeeze biceps at top
- Rotate wrists deliberately
- Control the descent
- Maintain neutral spine
Breathing
Exhale during the curl up, inhale during the controlled lower.
Tempo
3-0-1
Range of Motion
From full arm extension to dumbbells near shoulders, with slow eccentric control.
Safety
Safety Notes
- Avoid if acute wrist or elbow pain
- Start with light weights
- Keep core engaged to prevent arching back
- Do not hyperextend elbows
Spotting
Not required; perform in front of mirror for form check
Common Mistakes
- Swinging body for momentum
- Rushing wrist rotation
- Flaring elbows out
- Locking elbows at bottom
- Using too heavy weight
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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