Platesmith

Zottman Curl

An isolation dumbbell exercise for the biceps brachii and brachioradialis.

  • Biceps
  • Dumbbell
  • Isolation

All exercises

Log it in Platesmith. The app shows last time's numbers on every set of Zottman Curl, times your rest and tells you when to add weight. Free, with no ads.

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Muscles worked

MainBiceps brachii, Brachioradialis
AlsoBrachialis, Forearm extensors

Setup

Curl up palms-up and lower palms-down to train both the biceps and forearms.

How to do it well

  • Curl up with a supinated grip
  • Rotate to pronated at the top
  • Lower with the overhand grip

Common mistakes

  • Rushing the rotation
  • Swinging the weight up

Similar exercises

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.