Zottman Curl
Zottman Curl is a strength - supinated ascent and pronated descent exercise involving Biceps brachii, Brachialis, Brachioradialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis, Brachioradialis
- Secondary muscles
- Forearm extensors, Supinator, Pronator teres
- Exercise type
- Strength - supinated ascent and pronated descent
Exercise technique
- Start
Hold dumbbells at your sides with palms inward.
- Upper arms
Fix elbows near the torso.
- Rise
Rotate palms upward as you curl.
- Top
Briefly squeeze the biceps and stop any load swing.
- Rotate
At the top, rotate forearms until palms face down.
- Lower
Slowly lower using the pronated grip.
- Reset
Near the thighs, return to neutral grip for the next repetition.
Key technique points
- Perform grip changes in distinct stages.
- Rotate the forearm without bending the wrist.
- Do not raise the elbows.
- Especially slow the pronated descent.
- Do not use hip swing.
- Exhale while lifting.
Common mistakes
Palms up on descent
Do not omit the reverse-grip eccentric phase of the Zottman curl.
Rotating a moving load
Do not fling forearm rotation before stabilizing at the top.
Twisting the wrists
Do not create palm rotation through wrist bending.
Elbows moving forward
Do not extend the curl through shoulder flexion.
Dropping the reverse descent
Do not unload the forearms without control.
Excessive weight
Do not use dumbbells that prevent a controlled pronated descent.
Frequently asked questions
Zottman Curl: why is “Palms up on descent” a mistake?
Do not omit the reverse-grip eccentric phase of the Zottman curl.
Zottman Curl: why is “Rotating a moving load” a mistake?
Do not fling forearm rotation before stabilizing at the top.
Zottman Curl: why is “Twisting the wrists” a mistake?
Do not create palm rotation through wrist bending.
Zottman Curl: why is “Elbows moving forward” a mistake?
Do not extend the curl through shoulder flexion.
Zottman Curl: why is “Dropping the reverse descent” a mistake?
Do not unload the forearms without control.
Zottman Curl: why is “Excessive weight” a mistake?
Do not use dumbbells that prevent a controlled pronated descent.
What should I focus on when doing Zottman Curl?
Perform grip changes in distinct stages. Rotate the forearm without bending the wrist. Do not raise the elbows. Especially slow the pronated descent. Do not use hip swing. Exhale while lifting.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.