ARMS · ISOLATION
Zottman Curl
A dumbbell curl combining a supinated lift with a pronated lowering phase.
Primary musclesBiceps, Forearms
Secondary musclesBrachioradialis
EquipmentDumbbells
DifficultyIntermediate · Elbow Flexion
How to perform
- Curl the dumbbells with palms facing upward.
- Rotate the hands at the top so palms face down.
- Lower slowly and rotate back before the next repetition.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the biceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
Prefer seeing the movement? These YouTube references open in a new tab so you can watch without leaving Gym Log.
Using this exercise?
Add the exercise name to your notebook. You can then type your sets, reps, weight and notes however you like.
Want to log it manually?
Gym Log is a notebook first. You can simply open your workout and type the exercise, sets, reps, weight and notes yourself.