Zottman Curl
A dumbbell curl that lifts with palms up, then rotates to palms down for the lowering phase. Trains the biceps on the way up and the brachioradialis on the way down.
Primary muscles
- Biceps
- Brachioradialis
Secondary muscles
- Brachialis
- Forearm Extensors
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand holding dumbbells at your sides with palms facing forward.
Curl the dumbbells up with palms facing up.
At the top, rotate the wrists so the palms face down.
Lower slowly with the overhand grip.
At the bottom, rotate back to palms forward and repeat.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Rotate at the top and bottom only
Slow overhand lowering
Elbows at sides
Common mistakes
Rotating mid-rep
Dropping the weight in the overhand phase
Swinging
Safety notes
Pick a weight you can control in the weaker overhand lowering phase.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.