Zottman curls: the ultimate curl for biceps and forearms

Zottman curls are an uncommon but incredibly effective strength training exercise for developing both arm strength and aesthetics. By combining two different grips (supination and pronation), this curl emphasizes the biceps on the way up and the brachialis/forearms on the way down. To perform them, all you need is a dumbbell in each hand and good control over the execution.

What muscles are worked with Zottman curls?

This movement primarily targets:

• Biceps brachii: activated during the upward phase in supination (palms up).
  

• Brachialis: engaged in both phases.
  

• Forearm muscles (brachioradialis, extensors): heavily engaged during the pronated descent.
  

• Shoulders and wrists: stabilizers, especially if you're using a heavy load.
  
  

The Zottman curl provides comprehensive arm development, often neglected by classic curls.

Who is it for? (Morphological and general analysis)

Zottman curls are suitable for all levels:

• Beginners: can start with moderate weights to focus on movement control.
  

• Advanced lifters: will find this exercise an excellent way to shock the arms, especially at the end of a session.
  

• Those with good bicep development but lagging forearms should definitely adopt it.
  

How to do Zottman curls correctly?

Starting position

• Stand upright, a dumbbell in each hand, arms by your sides.

• Start in supination (palms facing forward).
  
  

Movement execution

1. Curl the dumbbells up like a classic curl, palms facing up, contracting the biceps well.
   

2. At the top of the movement, rotate your wrists to switch to pronation (palms facing the floor).
   

3. Slowly lower the dumbbells while maintaining this pronated grip: here you are targeting the forearms and the brachialis.
   

4. Return to the starting position by rotating your wrists again at the bottom (back to supination).
   
   

Tip: keep the movement slow and controlled, especially on the way down. Don't cheat with momentum.

How to incorporate Zottman curls into your workout?

• At the end of an arm session: to finish off the biceps and burn out the forearms.
  

• In a circuit with other curls: for example, hammer curl → Zottman curl → classic curl.
  

• Repetitions: 3 to 4 sets of 10 to 12 reps, with short rest times (45–60 sec).
  
  

Good or bad exercise?

Advantages:

• Harmonious arm development.
  

• Complete exercise with just two dumbbells.
  

• Varied muscle recruitment in a single movement.
  
  

To watch out for:

• Poor execution = strain on the wrists.
  

• Too heavy = loss of control = loss of movement benefit.
  
  

Suggested alternative: reverse curl
If you want to target the forearms even more, add the reverse curl, which remains pronated from start to finish.