TETSUDumbbell Zottman Curl
The Dumbbell Zottman Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
dumbbell
How to do the Dumbbell Zottman Curl
- Stand up straight with a dumbbell in each hand, palms facing your body.
- Keep your elbows close to your torso and rotate your palms to face forward.
- Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
- At the top of the movement, rotate your wrists so that your palms are facing away from your body.
- Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Zottman Curl work?
The Dumbbell Zottman Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Zottman Curl?
You need a dumbbell to perform the Dumbbell Zottman Curl.
How many sets and reps of the Dumbbell Zottman Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Zottman Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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