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Biceps

Zottman Curl

The Zottman Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 29%, biceps (long head) 27% and brachialis 18%.

Also known as: zottman

Level: IntermediateEquipment: DumbbellSingle-joint (isolation)
Zottman Curl demonstration

How to do it

  1. Stand tall with a dumbbell in each hand, arms at your sides and palms facing forward.
  2. Curl both dumbbells up to the shoulders with the palms up.
  3. At the top, rotate the hands so the palms face down.
  4. Lower the dumbbells slowly with the palms down until the arms are straight.
  5. Turn the palms forward again at the bottom before the next rep.

Tips

  • Take three seconds on the palms-down lowering, that is where the forearms work hardest.
  • Rotate at the top and bottom only, not during the curl or the lowering.

Common mistakes

  • Rushing the lowering phase with the palms down.
  • Swinging the elbows forward to get the weight up.

Muscles worked by the Zottman Curl

  • Biceps (short head) Primary29%
  • Biceps (long head) Primary27%
  • Brachialis Secondary18%
  • Brachioradialis Secondary13%
  • Forearm flexors Minor5%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lowering with a pronated grip loads brachioradialis. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Zottman Curl alternatives

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Frequently asked questions

What muscles does the Zottman Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis and brachioradialis assist.

Is the Zottman Curl good for beginners?

The Zottman Curl is rated intermediate. If you are new, learn the Band Curl first and build up from there.

What is a good alternative to the Zottman Curl?

For example the Axle Bar Curl, Band Curl and Barbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Zottman Curl harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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