Zottman Curl: Build Biceps, Forearms & Grip Strength

Ever wish one curl could hit both biceps and forearms? That’s exactly what the Zottman curl does — curl up for biceps, rotate down for forearms. Short answer: it’s a two-in-one arm builder. Grab your best-selling dumbbells (5–150 lbs) and keep reading to master this underrated move!

Why Train the Zottman Curl?

Benefits of Zottman curl vs other dumbbell curl variations

The Zottman curl isn’t your average curl. It combines the best of two moves in one smooth motion: a bicep curl on the way up and a reverse curl on the way down. Compared to standard curls, it not only hits your biceps but also makes your forearms work overtime.

Why Zottman bicep curls are unique — supination + pronation combo

Most curls lock you into one wrist position. Zottmans flip the script. You curl the dumbbells with palms facing up, then rotate and lower with palms facing down. That twist adds time under tension, making every rep count twice as much.

Zottman curl benefits for biceps peaks, forearm thickness & grip strength

Want thicker forearms or a stronger grip? Zottmans deliver both while still building bicep peaks. That extra wrist rotation fires up muscles that regular curls miss, giving your arms a more complete look. Plus, a strong grip pays off everywhere — from deadlifts to daily chores.

Is the Zottman curl good for everyone? (short answer explained)

Yes. Beginners can start light to learn the motion, while experienced lifters can load up for serious arm growth. It’s efficient, effective, and versatile — making it a no-brainer addition to arm day.

Anatomy — What Muscles Do Zottman Curls Work?

Zottman curl muscles worked — primary biceps brachii

The upward phase is a straight bicep curl, so the biceps brachii take the lead. This is the muscle that creates the “flexed arm” shape most people want.

Do bicep curls work forearms? How Zottman curls add more activation

Regular curls barely touch your forearms, but Zottmans change that. By rotating at the top and lowering palms-down, your forearm muscles — especially the brachioradialis — are forced to stabilize and control the weight.

Supporting muscles — brachialis, brachioradialis, wrist stabilizers

It’s not just biceps and forearms at work. The brachialis, triceps, and even wrist stabilizers step in to help manage the rotation. This creates balanced arm development instead of isolating just one muscle.

Quick breakdown: whats the primary muscle of Zottman curl?

Short answer: biceps. But thanks to the rotation, Zottmans double as a forearm finisher, making it one of the most efficient curl variations around.

Core Zottman Curl Variations

Standard Zottman curl (standing version)

The classic version — performed standing — is the perfect way to learn. Keep your elbows close, curl up smoothly, rotate at the top, and lower under control.

Seated Zottman curl for strict form

Doing Zottmans seated removes momentum and forces your arms to do all the work. If you catch yourself swinging, try this variation for better discipline.

Reverse Zottman curl for forearm bias

Flip the emphasis with a reverse Zottman. The movement prioritizes your forearms, giving them a thicker, stronger look.

Zottman curls with a resistance band — constant tension alternative

No dumbbells nearby? Grab a resistance band. Bands keep constant tension, making even light resistance feel challenging.

Single-arm or alternating Zottman curls for balance

Working one arm at a time helps fix strength imbalances. Alternating arms also gives each side a micro-rest between reps, which can help you handle heavier weights.

Advanced & Specialty Curl Variations

Reverse curl vs Zottman curl — key differences

Reverse curls are all pronation, all the time. Zottmans combine a supinated lift with a pronated lowering phase, hitting both the biceps and forearms more effectively.

Pinwheel curl & hammer curl as complementary moves

Pinwheel and hammer curls bring in the brachialis and forearms differently. Pairing them with Zottmans ensures no arm muscle gets left behind.

Types of curls workout — mixing Zottman, preacher & incline curls

Different dumbbell curls target different angles. Mixing Zottmans with preacher and incline curls creates a well-rounded bicep routine.

Different dumbbell curls to pair with Zottman curls

Spider curls, alternating curls, and classic dumbbell curls all work well with Zottmans. Together, they attack the biceps from multiple directions.

Isolation vs compound curls for arm development

Zottmans are an isolation exercise, but they complement compound lifts like pull-ups and rows. The combo builds size, strength, and endurance.

How to Perform the Zottman Curl Correctly

Step-by-step: how to do a Zottman curl

1. Hold dumbbells at your sides, palms facing forward.

2. Curl them up as you would in a standard curl.

3. At the top, rotate your wrists so palms face down.

4. Lower slowly, controlling the weight.

That’s one rep. Smooth, steady, and controlled.

Zottman curl form — wrist rotation & elbow alignment

Keep elbows tucked in and rotate only at the wrist. This keeps the movement strict and safe, while maximizing forearm engagement.

Common mistakes — jerky pronation, swinging, poor range

Avoid using momentum or dropping your elbows. Rushing the rotation reduces effectiveness and stresses your joints.

Breathing & tempo tips for maximum contraction

Exhale on the curl up, inhale on the way down. Use a steady tempo — two seconds up, three seconds down — to keep tension where it belongs.

Sample Zottman Curl Workouts

Beginner workout — Zottman curls + basic dumbbell curls

Pair Zottmans with standard curls to build strength and learn control.

Intermediate bicep session — Zottman + incline curls + hammer curls

Add variety with incline curls for stretch and hammer curls for thickness.

Advanced arm workout — Zottman curls with reverse curls & dropsets

Push your limits by combining Zottmans with reverse curls and finishing with drop sets.

Full upper-body workout featuring Zottman curls

Include Zottmans in a pull day alongside rows and pull-ups for balanced arm and back development.

Dumbbells & Equipment by Brand

Dumbbell options — Troy urethane dumbbells, Troy rubber dumbbells, Troy pro style dumbbells, York cast iron, VTX, TAG Fitness, Intek, TKO, BodyKore, neoprene, vinyl, rubber hex, hex

From classic York cast iron to premium Troy urethane, these dumbbells are built for progressive strength. Pick based on your training style and comfort.

Why balanced dumbbells & proper grip comfort matter for rotation curls

Since Zottmans rely heavily on wrist rotation, balanced dumbbells with comfortable grips make all the difference. Poorly balanced weights can strain your wrists.

Best-selling dumbbells (5–150 lbs) recommended for Zottman curls

Top picks include Troy urethane, Troy rubber, Troy pro style, and York cast iron dumbbells — all available in 5–150 lb ranges for progressive overload.

Price, Value & Promotions

Zottman curl vs machine curls — versatility & cost comparison

Machines isolate muscles, but dumbbells train stabilizers too. With dumbbells, you’re not stuck in one motion path, giving you better long-term results.

Bulk discount pricing & custom quotes for dumbbell sets

Need a full range? We offer bulk deals and custom discounts for gyms and serious home lifters.

Weekly 5% promos on best-selling dumbbells

Every week, new promo codes go live — giving you 5% off our most popular dumbbells.

Final Takeaway — Why the Zottman Curl Deserves a Spot in Your Arm Day

The Zottman curl is one of the most underrated dumbbell curl variations. By combining a standard curl with a reverse curl, it works your biceps and forearms in one efficient move.

It’s simple to learn, yet versatile enough for advanced lifters. From seated to resistance band versions, the variations keep training fresh.

If you want bigger biceps, stronger forearms, and better grip strength, Zottmans should be a regular in your program. And with Troy, York, VTX, and Pro Style dumbbells available in 5–150 lbs, you’ll always have the right tools to train.