Dumbbell Zottman Curl

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Stand tall holding dumbbells by your sides with a supinated grip. Retract your shoulders and tuck your elbows.

Instructions

1. Curl the weights toward your shoulders.
2. At the top, rotate your wrists 180 degrees to a pronated grip.
3. Lower the weights slowly with palms facing down.
4. Rotate back to supinated at the bottom.
5. Maintain a stable torso.

Common Mistakes

1. Swinging the weights.
2. Moving the elbows forward.
3. Rushing the eccentric (lowering) phase.

Alternative Exercises

Zottman Curl

Beginner / Dumbbells / Biceps / pull

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

Beginner / Barbell / Forearms / pull

A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

Beginner / Bodyweight-only / Forearms / isolation

A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing Wide Grip Biceps Curl

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Emphasizes the inner (short) head of the biceps. The wider grip shifts the tension to build arm thickness and a fuller bicep appearance.

Standing One Arm Concentration Curl

Beginner / Dumbbells / Biceps / pull

Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.

Standing Concentration Curl

Beginner / Dumbbells / Biceps / pull

A standing variation that isolates the biceps by positioning the arm in a fixed vertical line, minimizing any possible use of momentum or leg drive.

Standing Biceps Curl

Beginner / Dumbbells / Biceps / pull

The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Seated Reverse Grip Concentration Curl

Beginner / Dumbbells / Biceps / pull

A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.