Dumbbell Zottman Curl

Dumbbell Zottman Curl

The Dumbbell Zottman Curl is a highly effective exercise that targets the biceps and forearms. It is a variation of the traditional dumbbell curl that adds an extra dimension to your arm workout. Named after the renowned strongman George Zottman, this exercise helps to build strength and definition in the biceps while also engaging the muscles in your forearms. To perform the Dumbbell Zottman Curl, you'll need a set of dumbbells and a strong grip. Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing up (supinated grip). Keeping your upper arms stationary, curl the dumbbells upward towards your shoulders while contracting your biceps. This is similar to a regular dumbbell curl. Here's where the Zottman Curl gets interesting. At the top of the movement, rotate your wrists so that your palms are now facing down (pronated grip). Slowly lower the dumbbells back down to the starting position, again keeping your upper arms still. This rotation engages the muscles in your forearms, particularly the brachioradialis, which can help to improve grip strength. Incorporating the Dumbbell Zottman Curl into your arm routine can provide a unique challenge to your muscles. Aim for 3-4 sets of 8-12 repetitions, choosing a weight that allows you to maintain proper form. Remember to warm up before starting any exercise, and consider consulting a fitness professional to ensure you're performing the exercise correctly to maximize its benefits.


  • Start by standing up with a dumbbell in each hand, palms facing your torso.
  • Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
  • Exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  • At the top, rotate your wrists so that your palms are facing forward (supinated position). This is the halfway point of the exercise.
  • Pause for a brief moment and then begin to rotate your wrists back to the starting position (pronated position).
  • Inhale and slowly lower the dumbbells back to the starting position, keeping control of the weights throughout the movement.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Start with a weight that challenges you but allows you to maintain proper form throughout the exercise.
  • Maintain a slow and controlled movement throughout the exercise to maximize muscle activation.
  • Focus on contracting your biceps when lifting the dumbbells up and engage your forearms when lowering them down.
  • Ensure that your wrists stay locked and stable throughout the movement to prevent strain.
  • Keep your elbow close to your body and avoid swinging or using momentum to lift the weights.
  • Incorporate this exercise into your arm workout routine to target both the biceps and forearms.
  • Alternate between different grip styles such as supinated (palms up) and pronated (palms down) for variation.
  • Pair this exercise with compound exercises like pull-ups or rows to create a balanced arm workout.
  • Increase the weight gradually as you become more comfortable with the exercise to continue challenging your muscles.
  • Listen to your body and adjust the weight and intensity according to your fitness level and goals.


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