Zottman Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
Starting position
End position
How to Do Zottman Curl
- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- Make sure the palms of the hands are facing each other. This will be your starting position.
- While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a second as you squeeze the biceps.
- Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
- Slowly begin to bring the dumbbells back down using the pronated grip.
- As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Zottman Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Zottman Preacher Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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2
Drag Curl
An intermediate compound strength exercise that works the biceps, using a barbell.
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3
Lying Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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4
Lying High Bench Barbell Curl
An intermediate isolation strength exercise that works the biceps, using a barbell.
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5
Overhead Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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6
Seated Close-Grip Concentration Barbell Curl
An intermediate isolation strength exercise that works the biceps, using a barbell.
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7
Standing One-Arm Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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8
Standing Dumbbell Reverse Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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9
Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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10
Cable Preacher Curl
A beginner isolation strength exercise that works the biceps, using a cable machine.
Frequently Asked Questions
What muscles do zottman curl work?
Zottman Curl primarily works the biceps. The forearms assist as secondary muscles.
What equipment do I need for zottman curl?
Zottman Curl uses dumbbells.
Zottman Curl: is it suitable for beginners?
Zottman Curl is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of zottman curl?
Zottman Preacher Curl, Drag Curl, Lying Cable Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my zottman curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; zottman curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Zottman Curl with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.