How To Do The Zottman Curl For Bigger Biceps

By transitioning between an overhand and underhand grip, Zottman curls work the biceps from multiple angles.

Image Credit: gradyreese/E+/GettyImages

In This Article

    Instructions
  
    Benefits
  
    Modifications
  
    Progressions
  Biceps curls are an upper-body staple, but they also aren't the most exciting thing you can do with two dumbbells. So why not mix things up with the Zottman curl?

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What is a Zottman curl? It’s a biceps curl variation that involves raising the weights up to your shoulder, then flipping the dumbbells so your palms face down and lowering from there. What muscles does it work? This move trains the long and short head of the biceps muscles, according to New York-based physical therapist and strength coach Sam Chan, DPT, CSCS. It also targets the brachialis and brachioradialis of your arm near your biceps. Lastly, it works both sides of your forearms and your grip strength. Who can do this curl? Most people can do the exercise without issue. But anyone with previous elbow or shoulder injuries (or pain) may want to confirm with a doctor that this move is safe — especially before using heavy weights. How does a Zottman curl compare to a hammer curl? They both work the front of your arms, just a little differently. By using a neutral (thumbs up) grip through the whole motion, the hammer focuses on the brachialis, which sits underneath your actual biceps. The Zottman, by transitioning between a pronated (overhand) and supinated (underhand) grip puts more emphasis on your biceps.

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 How to Do the Zottman Curl With Perfect Form

Zottman Curl
Activity

        Dumbbell Workout
      
        Body Part
       
        Arms

Stand with your feet hip-width apart, holding a dumbbell in each hand. Position your palms so they face forward. Keeping your elbow still, raise the weights up to your shoulders. Once you reach shoulder height, flip the weights so your palms face forward. With control, slowly lower the dumbbells back down to your sides.

  Show Instructions
  Tip Although specific set and rep ranges will vary according to personal fitness goals, most people tend to do curls for about 3 to 4 sets of 10 to 12 reps. Choose a set of weights that feels comfortably challenging. You should feel a little fatigued towards the end of your set, while still maintaining good form.

3 Zottman Curl Benefits

Increased Arm Strength The biggest benefit of this exercise is increased all-around arm strength, according to Chan. As you bring the weights up, the exercise targets the two segments of your biceps (called the long and short head). As you rotate the weights, you work your forearm and wrists.
Advertisement Then, on the way down, your flipped-hand position puts your biceps in a challenging position, he says. This targets your brachialis (the muscle along the inside of your elbow) and forearms.
Better Upper-Body Stability Your shoulders are sensitive joints that are pretty injury-prone. And your biceps actually play a part in keeping them stable and injury-free, according to the American Academy of Orthopaedic Surgeons (AAOS). So doing curl variations like this one can help reduce your risk of aches and pains.
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Advertisement It can also help improve your core stability, according to Chan. When you raise the weights to your shoulders, your deep core muscles work to keep your back and pelvis upright. Focus on really bracing your core and not letting your torso sway.

Needed Variation It’s easy to think a biceps curl is a biceps curl, but switching things up with new variations every couple of months can make a big difference in your upper-body gains. When you hit a plateau with one, a change of grip positions can sometimes be just enough to get you progressing again. 2 Modifications to Make It Easier Move 1: Hammer Reps
Activity

     Dumbbell Workout

     Body Part

     Arms
    The hardest part of the exercise is the lowering or eccentric portion, Chan says. Instead of lowering the weights with your palms facing away from you, use a neutral grip (thumbs up) on the eccentric portion.

Show Instructions Move 2: Resistance-Band Reps
Activity

     Resistance Band Workout

     Body Part

     Arms
    A resistance band Zottman curl is a good modification or alternative if you don't have dumbbells available, Chan says. The eccentric part of the exercise a little easier with a resistance band, too.

Show Instructions 2 Progressions for an Added Challenge Move 1: Eccentric Reps
Activity

     Dumbbell Workout

     Body Part

     Arms
    When you lower the weights slowly, your muscles work longer and harder to stabilize the dumbbells, which means more strength gain, Chan says. Try an eccentric Zottman curl by lowering the weights over a 4- or 5-second count.

Show Instructions Move 2: Kneeling Reps
Activity

     Dumbbell Workout

     Body Part

     Arms
    When do a kneeling Zottman curl, you can't use any momentum to raise the weights up to your shoulders, Chan explains. Expect an intense muscle burn.

Show Instructions

references

   AAOS: "Rotator Cuff and Shoulder Conditioning Program"

references

   AAOS: "Rotator Cuff and Shoulder Conditioning Program"

By transitioning between an overhand and underhand grip, Zottman curls work the biceps from multiple angles. Image Credit: gradyreese/E+/GettyImages

Image Credit: gradyreese/E+/GettyImages

Instructions
Benefits
Modifications
Progressions

        Activity
       
        Dumbbell Workout
      
        Body Part
       
        Arms

  Show Instructions
  


        Activity
       
        Dumbbell Workout
      
        Body Part
       
        Arms

Although specific set and rep ranges will vary according to personal fitness goals, most people tend to do curls for about 3 to 4 sets of 10 to 12 reps. Choose a set of weights that feels comfortably challenging. You should feel a little fatigued towards the end of your set, while still maintaining good form.

The hardest part of the exercise is the lowering or eccentric portion, Chan says. Instead of lowering the weights with your palms facing away from you, use a neutral grip (thumbs up) on the eccentric portion.

  Show Instructions
  


        Activity
       
        Resistance Band Workout
      
        Body Part
       
        Arms

A resistance band Zottman curl is a good modification or alternative if you don’t have dumbbells available, Chan says. The eccentric part of the exercise a little easier with a resistance band, too.

  Show Instructions
  


        Activity
       
        Resistance Band Workout
      
        Body Part
       
        Arms

When you lower the weights slowly, your muscles work longer and harder to stabilize the dumbbells, which means more strength gain, Chan says. Try an eccentric Zottman curl by lowering the weights over a 4- or 5-second count.

  Show Instructions

When do a kneeling Zottman curl, you can’t use any momentum to raise the weights up to your shoulders, Chan explains. Expect an intense muscle burn.

  Show Instructions
  


      AAOS: "Rotator Cuff and Shoulder Conditioning Program"