Exercise guide · Biceps & Forearms

Dumbbell Zottman Curl

Zottman curl combines a standard dumbbell curl on the way up with a reverse-grip lowering phase. You train the biceps concentrically and the forearms eccentrically in one rep.

Targets: Biceps
Equipment: Dumbbell
Type: Isolation

Step by step

How to do the Dumbbell Zottman Curl

Stand tall with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing forward (underhand grip).
Curl both dumbbells up by bending your elbows while keeping palms facing up and upper arms close to your sides.
At the top, rotate your wrists so your palms face down (overhand grip).
Lower the dumbbells slowly with the overhand grip until your arms are fully extended at your sides.
Rotate back to palms-up at the bottom before the next rep, or alternate if doing one arm at a time.
Keep elbows pinned near your torso throughout—only forearms and wrists rotate and move.

Form cues

Supinated curl up, pronated lower down
Slow, controlled lowering phase
Elbows stay at your sides
Rotate wrists deliberately at the top

Common mistakes

Swinging the torso to start the curl
Dropping the weights too fast on the lowering phase
Letting elbows drift forward during the curl
Skipping the wrist rotation and doing regular curls

Muscles worked

Primary

Biceps

Secondary

Forearms

Safety: Use moderate weight—the reverse-grip lowering demands strong forearm control. Reduce load if your wrists or elbows feel strained.

Alternatives

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