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Biceps · Intermediate

Zottman Curl

Curl variation combining supinated lift and pronated lower.

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Zottman Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand holding dumbbells with palms facing forward.
  2. 02Curl the dumbbells up like a standard biceps curl.
  3. 03At the top, rotate the palms to face down.
  4. 04Lower the dumbbells slowly with the palms-down grip.
  5. 05Rotate back to palms forward at the bottom before the next rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Zottman Preacher CurlRelated variationPreacher Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Preacher Curl over Exercise BallComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps Curl

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