The Zottman curl is a specialized dumbbell variation that incorporates a rotational movement into a standard bicep curl. Named after the 19th-century strongman George Zottman, this exercise promotes comprehensive arm development by targeting multiple muscle groups across both the upper and lower arm. The unique technique involves shifting the grip during the repetition, ensuring the exercise works the arm through both its concentric (lifting) and eccentric (lowering) phases with distinct muscular emphasis.
Anatomical Targets Beyond the Biceps
The Zottman curl is unique because it efficiently targets all three major elbow flexors in a single movement. The primary muscle worked during the upward, or concentric, phase is the Biceps Brachii, which is strongly engaged when the palm is facing up in a supinated grip. This muscle is responsible for both elbow flexion and supination of the forearm.
The exercise’s distinction comes from the involvement of the Brachialis and the Brachioradialis, muscles that are often underdeveloped by standard curls. The Brachialis lies underneath the biceps and acts as a pure elbow flexor. The Brachioradialis is the most visible muscle in the forearm, running from the upper arm to the wrist. The Brachialis is heavily recruited during the lift, but the Brachioradialis receives specialized attention during the lowering phase.
Once the hand rotates at the top of the movement to a palms-down, or pronated, grip, the load shifts away from the Biceps Brachii. This pronated position places the Brachioradialis under significant mechanical tension as the weight is lowered. The exercise effectively overloads these forearm flexors in a way that typical supinated curls cannot.
Proper Execution and Technique
Begin the Zottman curl by standing upright while holding a dumbbell in each hand with your palms facing forward, which is a supinated grip. This starting position ensures the Biceps Brachii is positioned advantageously for the lifting phase. Keep your upper arms stationary and tuck your elbows close to your sides to isolate the movement to the elbow joint.
The initial upward movement, or the concentric phase, is performed exactly like a standard dumbbell curl, lifting the weights toward your shoulders. Once the dumbbells reach the peak of the contraction, pause briefly to ensure full muscle engagement. This is the point where the movement fundamentally changes to load the forearm muscles.
At the top, rotate your wrists 180 degrees so that your palms are facing the floor, transitioning to a pronated grip. The subsequent lowering, or eccentric phase, must be performed slowly and with control, ideally taking three to four seconds to complete.
It is important to avoid using momentum, or swinging, to lift or lower the weight, as this reduces the muscular tension and effectiveness of the exercise. Throughout the repetition, keep the elbows fixed in position, and maintain a stable torso by bracing the core muscles. Once the arms are fully extended at the bottom, rotate the palms back to the forward-facing, supinated position to prepare for the next repetition.
Programming the Zottman Curl
The Zottman curl is best utilized as an accessory movement in an arm or back workout. Due to the challenging nature of the pronated lowering phase, use a lighter weight than you would for a traditional bicep curl. Selecting a weight approximately 10 to 15 pounds lighter than your usual curling weight often allows for the necessary control and slow tempo.
The rep range for this exercise is typically higher than for heavier strength movements, often falling between 10 and 15 repetitions per set. Performing two to three sets near the end of your training session is an effective way to finish the arm muscles. The Zottman curl should be included after your primary, heavier lifting exercises to provide a final, comprehensive stimulus to the upper and lower arm musculature.