Arms · Elbow flexion

Dumbbell Zottman Curls

The Zottman curl is a dumbbell curl in which you lift with an underhand grip, rotate your wrists at the top so your palms face down, and lower the weights slowly with an overhand grip. It trains the biceps on the way up and the forearm extensors and brachioradialis on the way down, covering the whole arm in one movement.

Also known as: Zottman curl, Zottman curls, Dumbbell Zottman curl

Muscle group: Arms
Movement pattern: Elbow flexion
Type: Isolation
Equipment: Dumbbells
Difficulty: Intermediate

What muscles does the dumbbell zottman curls work?

Primary movers

Biceps brachii
Brachioradialis

Assisting muscles

Brachialis
Forearm extensors
Forearm flexors

The curl up is a standard underhand biceps curl. At the top, you rotate your wrists to an overhand grip, which switches the load to the brachioradialis and brachialis.

The lowering phase with a pronated grip is where the forearms work hardest. It is a slow eccentric on muscles that are rarely trained directly.

The weight you can use is limited by the reverse lowering, which is weaker than the curl. Pick a weight that you can lower with control.

The movement builds grip and forearm size alongside the biceps, making it popular as an all-round arm exercise.

How to do the dumbbell zottman curls

Setup

1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2
Start with your palms facing forward.
3
Keep your elbows at your sides.
4
Stand tall with your chest up.

Execution

1
Curl both dumbbells up toward your shoulders with an underhand grip.
2
At the top, rotate your wrists so your palms face down.
3
Lower the dumbbells slowly with the overhand grip.
4
At the bottom, rotate your wrists back to palms-forward.
5
Keep your elbows at your sides.
6
Do not swing.

Common dumbbell zottman curls mistakes

Too heavy

The reverse lowering is weak and a heavy weight cannot be controlled.

The fix: Choose a weight you can lower with control, often lighter than a regular curl.

Rushing the rotation

Flipping your wrists quickly loses tension.

The fix: Rotate smoothly at the top and bottom.

Swinging

Using momentum reduces the work.

The fix: Keep your torso still and your elbows pinned.

Elbows drifting forward

Moving the elbows shifts load to the shoulders.

The fix: Keep your elbows at your sides.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3	8–12	Light to moderate	60–90 s
Forearms and grip	3	10–12	Light, slow lowering	60 s
Beginner	2	8	Light	60 s

Do it at the end of an arm session as a finisher. Take three seconds to lower. Keep the weight light, since the forearms fatigue before the biceps.

Running the dumbbell zottman curls in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

Get it on Google Play

Frequently asked questions

What do Zottman curls work?

The biceps on the way up and the forearms and brachioradialis on the way down.

How heavy should Zottman curls be?

Light enough to lower slowly with an overhand grip.

Are Zottman curls good for forearms?

Yes. The reverse lowering is a good forearm exercise.

When do I rotate my wrists?

At the top, before lowering, and again at the bottom.

Can I do them seated?

Yes, though standing is more common.

Hercules tracks every dumbbell zottman curls you log, shows you last session's numbers before you lift, and flags when your progress stalls.