Home Exercises Biceps Zottman Curl
Zottman Curl

Zottman Curl

Biceps DumbbellsFull Gym
Add to workout
Primary musclesBiceps
EquipmentDumbbells، Full Gym
Level—
Suggested3 × 8–12

Overview

The Zottman Curl is a biceps curl variation that works the biceps and forearms. During the lift, you rotate from supination (palms up) to pronation (palms down), so both the biceps and forearm muscles stay involved.

Muscles worked

Target

Biceps Brachii

Synergists

Brachioradialis، Brachialis

Stabilizers

Flexor Carpi Radialis، Extensor Carpi Radialis

Alternatives & variations

Overhead Cable Curl

Overhead Cable Curl

Biceps Full Gym
Dumbbell Preacher Hammer (Scott) Curl

Dumbbell Preacher Hammer (Scott) Curl

BicepsForearm Dumbbells
Waiter Curl

Waiter Curl

Biceps Dumbbells
Cable Single Arm Hammer Curl

Cable Single Arm Hammer Curl

BicepsForearm Full Gym
Brachialis Pull-up

Brachialis Pull-up

BicepsBack / Wing Full Gym
Cable Reverse Grip EZ-bar Biceps Curl

Cable Reverse Grip EZ-bar Biceps Curl

BicepsForearm Full Gym
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