How to do the Dumbbell Zottman Curl
Dumbbell Zottman Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Zottman Curl demonstration · © GymiaFit
Dumbbell Zottman Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Zottman Curl step by step
- 1Stand up straight with a dumbbell in each hand, palms facing your body.
- 2Keep your elbows close to your torso and rotate your palms to face forward.
- 3Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
- 4At the top of the movement, rotate your wrists so that your palms are facing away from your body.
- 5Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.
- 6Repeat for the desired number of repetitions.
Dumbbell Zottman Curl — questions
What muscles does the Dumbbell Zottman Curl work?
The Dumbbell Zottman Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Zottman Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Zottman Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Zottman Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Zottman Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.