The Zottman Curl

Bicep Exercises

The Zottman Curl fries your biceps and is a great move for building big bicep muscles.

Use the guide and watch the video below to ensure good technique and build the bigger, stronger biceps you want!



Bicep Exercises

> EZ-Bar Curl
> Zottman Curl
> Barbell Curl
> Hammer Curl
> Spider Curl
> Preacher Curl
> Drag Curl
> Dumbbell Curl
> Incline Curl
> Concentration Curl

> All Bicep Exercises

Zottman Curl Exercise Guide

  • Stand up straight with your arms down by your sides and a dumbbell in each hand. The elbows should be close to the torso.

  • Make sure the palms of your hands are facing each other. This is your starting position.

  • While keeping the upper arm still, curl the weights up while contracting your biceps as you exhale. Only your 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.

  • Pause at the top of the movement for a second or two and tense your biceps.

  • Now, while at the top of the move, rotate your wrist until you have a pronated (palms facing down) grip with your thumb at a higher position than your little finger.

  • Slowly begin to bring the dumbbells back down using the pronated grip.

  • As the dumbbells come close to your thighs, start rotating your wrists so that you go back to a neutral (palms facing your body) grip.

  • Repeat for 8-12 reps.

    • Zottman Curl Exercise Video


    To do this and many of the other exercises you can find on this site, get some of these great Cast Iron Dumbells.



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