Exercise guide
Zottman Curl
The Zottman Curl raises the dumbbells with a supinated grip and lowers them with a pronated grip. The biceps provide the primary curling effort, while the forearms receive added emphasis during the rotation and descent.
Training context
Benefits of the Zottman Curl
The grip change combines two familiar curl patterns in one repetition. The wrists should rotate smoothly at the top and bottom rather than turning while the dumbbells are moving quickly.
Use a lighter load than a standard curl if needed. Keep the elbows near the torso and compare sets using the same rotation timing.
Technique overview
Rotate the grip before lowering the dumbbells
Begin with a neutral grip and curl the dumbbells while turning the palms upward. At the top, rotate the hands until the palms face down, then lower the weights slowly. Return to a neutral grip near the thighs before repeating. Avoid swinging the torso or allowing the elbows to travel forward during the rotation.
Treat this as an overview and use a range, pace, and setup you can control.