Are you looking to take your bicep workout to the next level? Enter the Zottman curl – the Zottman curl is a dynamic variation of the traditional Dumbbell bicep curl used to build and strengthen the bicep and forearm muscles. It involves a combination of both supination and pronation movements, leading to more well-rounded arm development. The Zottman curl was named after American Strongman and weightlifter George Zottman, who lived in the late 19th and early 20th centuries. 

How to Perform a Zottman Curl

• Stand up straight with a dumbbell in each hand and plant your heels firmly into the ground. Maintain a neutral spine. The palms of your hands should be facing your body with your arms fully extended downwards.

• Perform a regular bicep curl to bring the dumbbells up towards your shoulders. As you do so, twist your wrists so your palms face the ceiling (supination) in the finish position. 

• Once the dumbbells are in the finish position, rotate your wrists so your palms are facing away from your body (pronation). 

• In a controlled manner, lower the dumbbells back to your starting position. 

• Once back at the starting position, rotate your wrists once last time so that your palms are facing your body.

• Repeat for the desired number of repetitions.

What Muscles Does the Zottman Curl Target?

The Zottman curl primarily targets the biceps brachii, which is the main muscle responsible for flexing the elbow and bringing the forearm toward the upper arm. This happens mainly during the exercise's lifting phase (concentric phase). 

In addition to the biceps, the Zottman curl also targets the following muscles -

• Brachialis - This is the muscle that lies underneath the biceps and is also involved in elbow flexion. The brachialis is more active when your palms are facing your body and in the pronated grip positions of the curl.

• Brachioradialis - Located in the forearm, this muscle is involved in the exercise's concentric phase and the rotation phase (when you switch from a supinated grip to a pronated grip).

• Forearm muscles - Throughout the Zottman curl, various forearm muscles are recruited, including the pronator teres, pronator quadratus, and supinator muscles. These muscles support the rotation movements of the forearm. 

Zottman Curl Benefits

The Zottman curl can be the preferred option over the traditional bicep curl for a more comprehensive arm workout. Combining the traditional bicep curl with wrist rotation, the Zottman curl targets more muscles than the conventional movement. This results in more balanced arm development in a more time-efficient way since you wouldn’t have to supplement a regular bicep curl with additional exercises. 

Athletes, weightlifters, and bodybuilders looking for an efficient way to boost their overall arms strength and functionality may consider including the Zottman curl in their programming. To build functional strength, include 3-4 sets of 8-12 repetitions at a moderate weight, focusing on proper form and controlled movement. Reduce the number of reps per set for a hypertrophy stimulus, but make sure you grab some heavier dumbbells!

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Tags: Equipment > Dumbbells ; Exercise Type > Strength