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Zottman Curl

BicepsForearms Isolation Dumbbell
Demo (loops)

How to do it

Starting position

  1. Stand straight with your feet shoulder-width apart.
  2. Hold dumbbells in both hands with your palms facing forward.
  3. Keep your elbows close to your sides and open your shoulders.
  4. Look straight ahead and do not swing your torso.

Movement

  1. Keep your elbows pinned and curl the dumbbells up to shoulder height.
  2. Rotate your wrists at the top so the backs of your hands face forward.
  3. Slowly lower the dumbbells, feeling the resistance.
  4. Return to the starting position and rotate your wrists back.

Breathing

Exhale as you lift the dumbbells and inhale as you lower them.

Trainer tips

  • Curl up with an underhand grip as you lift
  • Rotate your hands so the backs of your hands face up at the top
  • Lower slowly with an overhand grip

Cautions

  • If your wrists bend excessively, you can injure your ligaments, so keep them straight.
  • Using momentum strains your elbow joints, so keep the movement isolated.
  • Dropping too quickly during the lowering phase

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesBicepsForearms
EquipmentDumbbell
Movement patternIsolation
Rep range10–15 reps
3 similar exercises

Representative exercise: Zottman Curl

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.