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Biceps · Dumbbell · Intermediate

How to do Dumbbell Zottman Curl

The dumbbell Zottman curl is a biceps exercise that incorporates both a standard curl and a reverse curl, targeting the biceps and forearms. It involves rotating the wrists at the top of the movement to work both muscle groups effectively.

Dumbbell Zottman Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Intermediate
Category
Biceps

How to do Dumbbell Zottman Curl, step by step

  1. Stand up straight with a dumbbell in each hand, palms facing your body.
  2. Keep your elbows close to your torso and rotate your palms to face forward.
  3. Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
  4. At the top of the movement, rotate your wrists so that your palms are facing away from your body.
  5. Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Dumbbell Zottman Curl →

Muscles worked

Dumbbell Zottman Curl works your biceps as the main mover, with help from your forearms.

Track Dumbbell Zottman Curl in SPLYT

Dumbbell Zottman Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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