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Zottman Curl

How to do it step by step, and the muscles it works.

Body part
Arms
Equipment
Dumbbells
Type
Isolation
  1. Zottman Curl, position 1 of 2Position 1 of 2
  2. Zottman Curl, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Stand tall with a dumbbell in each hand, arms straight and palms facing forward.
  2. Keep your elbows at your sides and curl the dumbbells up toward your shoulders, palms facing up.
  3. At the top, turn your palms to face down and lower the dumbbells slowly, taking longer than on the way up.
  4. At the bottom, turn your palms forward again for the next rep, keeping your upper arms still.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Inverse Zottman Curl · Inverse DB Zottman Curl · Zottman Curl (Dumbbell)

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