The Zottman curl is a dumbbell curl that changes grip mid-rep: you curl up with the palms facing up, rotate the wrists at the top so the palms face down, then lower in that pronated position. Named after nineteenth century strongman George Zottman, it exploits the fact that you are stronger lowering a weight than lifting it. The supinated lift trains the biceps normally, while the pronated descent loads the brachioradialis and the forearm extensors with a weight heavier than they could curl on their own. That makes it an efficient way to train the biceps and the forearms in the same set, which is why it remains a favorite of grip-focused lifters and armwrestlers.
Muscles Targeted
- Primary: Biceps brachii, brachialis, brachioradialis
- Secondary: Forearm extensors, wrist supinators and pronators
- Tertiary: Anterior deltoid (isometric), forearm flexors (grip)
Starting Position
Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with a supinated grip, palms facing forward. Keep your elbows tucked close to your ribs, your shoulders back, and your core braced. The dumbbells should hang with the arms straight so the biceps starts each rep from a full stretch. Because the pronated lowering phase is the limiting factor, expect to use noticeably lighter dumbbells than on a standard curl.
Execution Steps
- Start with palms facing forward, arms straight and elbows tucked at your sides
- Curl both dumbbells up by bending the elbows, keeping the upper arms still
- Reach the top with the biceps fully contracted at shoulder height
- Rotate the wrists at the top so the palms turn to face downward
- Lower slowly in the pronated position over three to four seconds
- Reach full extension with the arms straight and the palms still facing down
- Rotate back to supinated at the bottom and begin the next rep
Form Cues
- Rotate at the top, not on the way down: Complete the turn before the lowering phase begins
- Slow the pronated descent: The eccentric is the reason this exercise exists, so take at least three seconds
- Elbows pinned to the ribs: Letting them drift forward brings the shoulders into the curl
- Wrists firm on the way down: Do not let the weight bend the wrists back under load
- Stand still: No hip swing or back lean to finish reps
Common Mistakes
- Using standard curl weights: The pronated descent is much weaker, so the load must be set by that phase.
- Rushing the lowering: Dropping the weight skips the entire forearm benefit of the exercise.
- Rotating too early: Turning the palms before the top cuts the biceps contraction short.
- Swinging the body: Momentum makes the load look manageable while removing the tension.
- Flaring the elbows: Elbows drifting away from the torso shifts work onto the front delts.
Variations
- Seated Zottman curl: Performed seated to eliminate any body sway
- Alternating Zottman curl: One arm at a time, allowing more focus per side
- Incline Zottman curl: On an incline bench for a longer biceps stretch at the bottom
- Reverse curl: Pronated grip both directions, a pure forearm and brachioradialis movement
- Hammer curl: Neutral grip alternative for the brachialis and brachioradialis
Tips for Progression
- Increase weight gradually: Add 2.5 pounds per dumbbell once the descent stays slow and controlled
- Increase reps: Build to 12 reps before adding load
- Slow the eccentric further: Extend the lowering phase to five seconds for a stronger forearm stimulus
- Add a pause: Hold one second at the top after rotating before you begin to lower
Training Notes
Program Zottman curls at the end of an arm or pull session for 3 sets of 8 to 12 reps. Rest 60 seconds between sets. Because one exercise covers both the biceps and the forearms, it is efficient when training time is short and it removes the need for a separate reverse curl. Expect the forearms to be the limiting factor from the start, and set the load by what you can lower with control rather than what you can curl.
Frequently Asked Questions
What is the point of the Zottman curl?
The Zottman curl trains the biceps and the forearms in a single movement: the palms-up lift is a normal biceps curl, and the palms-down lowering loads the brachioradialis and forearm extensors with more weight than they could curl on their own. That works because muscles are stronger lowering a load than lifting it.
What weight should I use for Zottman curls?
Use dumbbells noticeably lighter than your standard curl weight, sized so you can lower each rep over three to four seconds in the palms-down position. The pronated lowering phase is the weakest link, and it, not the lift, should determine the load.
Do Zottman curls replace hammer curls or reverse curls?
Zottman curls can replace a separate reverse curl, since the pronated eccentric covers the same forearm muscles with heavier loading. Hammer curls still add value as a neutral-grip movement that allows heavier weights for the brachialis, so many arm programs keep both.