Zottman Curl
The zottman curl is a dumbbell exercise that targets the biceps on the way up and the forearm extensors and brachialis on the way down by rotating the wrist at the top. It is one of the most efficient exercises for developing complete arm thickness.
How to do it
- Stand holding dumbbells at your sides with palms facing forward.
- Curl the dumbbells upward toward your shoulders as in a standard curl.
- At the top of the movement, rotate your wrists so your palms face downward.
- Slowly lower the dumbbells in this pronated position.
- At the bottom, rotate your wrists back to the supinated starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows tucked closely by your ribs.
- Curl the weights up smoothly using your biceps.
- Pause at the top and rotate your wrists completely.
- Lower the weights slowly with your palms facing down.
Breathing: Exhale as you curl the dumbbells up toward your shoulders, and inhale steadily as you lower them back down.
Common mistakes
- Swinging the torso to lift the weights, which reduces the work done by your biceps and forearms.
- Rotating the wrists too early before reaching the top of the curl, reducing tension on the target muscles.
- Rushing the lowering phase, which wastes the primary benefit of the zottman curl on your forearm extensors.
Muscles worked
Primary: biceps. Secondary: forearms, brachialis.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel wrist or elbow discomfort during the rotation, reduce the weight or keep the range of motion comfortable.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why should I rotate my wrists during a zottman curl?
Rotating your palms downward at the top shifts the workload on the way down to your forearms and brachialis, making the exercise more efficient for overall arm development.
What weight should I start with?
Because the lowering phase involves the forearms and uses a different grip, start with lighter dumbbells than you would normally use for a standard bicep curl.
How often can I include this in my workouts?
You can safely perform this movement 2 to 3 times per week, allowing at least 48 hours of recovery between upper body sessions.