Zottman Curl

Muscle Groups Involved

Brachialis - Primary
Biceps - Primary
Forearms/Brachioradi - Primary

Highlights

Palms up on the way up, palms down on the way down.
Turn the weights only at the top of the weight.
Keep your shoulders down and back and your core braced throughout.
Keep your elbows 1-2 inches forwards from where they hang naturally.

Description

The Zottman Curl is a variation of a biceps curl named after the 19th century strongman, George Zottman. While largely unknown in most commercial gyms, Zottman curls have been a staple in the strongman and bodybuilding communities for decades as they work great for muscle development as well as grip strength. There are few exercises that are better for lower biceps and forearm development. To perform the Zottman curl, start in a standing position with your abdominals and glutes braced. Roll your shoulders back and pack them for stability. Hold the dumbbells with your palms facing out. Curl the weight up to your shoulder. Once you reach the top of the movement, rotate your hands so that the palms face the floor and lower the weight in this position under control. Once you get to the fully stretched position, rotate your palms back up so that they face forwards and start the exercise again.

Common Mistakes

Do not go too heavy on this lift as the negative portion (way down) is much

Do not go too heavy on this lift as the negative portion (way down) is much more challenging and can cause strain on your elbow extensors increasing risk for tennis elbow. Maintain a neutral wrist position throughout the entire exercise even when rotating; meaning do not extend or flex your wrist, keep it in a neutral or “punching” position.

Pro Tips

Use a false grip or “no thumb” grip where you place your thumb on the s

Use a false grip or “no thumb” grip where you place your thumb on the same side of the dumbbell as your other fingers. Gripping firmly in this position can build up the muscles on the back of your wrist giving the appearance of a more well developed forearm.

Purpose

Zottman curls are a special exercise in that it is really two exercises com

Zottman curls are a special exercise in that it is really two exercises combined into one, a straight curl and a reverse curl. The benefits here are that you can use heavier weights for the negative (eccentric) portion of the lift than you normally would be able to for reverse curls because it is easier to lift the weight palms up. This exercise fills in the gaps by your elbow giving a more full appearance to the entire arm.

Form

Check your side mirror to be sure that your elbows do not drop behind your

Check your side mirror to be sure that your elbows do not drop behind your body. Be sure to minimize inertia and do not throw the weights around but use controlled motions.