What is a Zottman curl?
The Zottman curl is a simple strength exercise done with dumbbells. It’s a variation of the standard standing dumbbell curl; it uses different hand positioning to work the muscles in your arms throughout the exercise. This curl involves using both a supinated grip on the dumbbells (with your palms facing upward) and a pronated grip (with your palms facing downward). The only equipment you’ll need for the exercise is two dumbbells. It’s recommended you use weights 10 to 15 pounds less than you’d usually use for a curl since this exercise mainly works your forearms.
How to Do a Zottman Curl
Start by standing upright in a shoulder-width stance (meaning your feet are aligned with your shoulders) and your upper arms by your sides so the dumbbells in each hand are directly underneath your shoulders. Then, do the following: 1. Inhale deeply and curl the dumbbells up toward your shoulders, holding them with a supinated grip so your palms face up. 2. Raise the dumbbells until they’re shoulder-level and can’t be raised further. 3. Exhale, rotate your forearms to a pronated position (so your forearms and palms are facing down) and slowly lower the dumbbells back into the starting position. 4. Repeat this exercise as many times as desired. If you need a starting number, try 8 to 10 reps!
Benefits of the Zottman Curl
The Zottman curl can target more than just your biceps. Unlike other strength exercises that work your biceps, the Zottman curl also includes forearm training (which can sometimes be overlooked in workouts). The lowering part of the exercise, in particular (where you bring the dumbbells from shoulder height back to your sides), is great for giving your forearms a workout. The Zottman curl is also a good example of an isolation exercise—an exercise targeting a single muscle group, often done by moving a single joint. In other words, Zottman curls help you pay special attention to your biceps and forearms while also helping you develop a stronger grip.
What muscles do Zottman curls work?
The Zottman curl works your biceps and forearms. As mentioned above, the Zottman curl focuses explicitly on building strength in your biceps and forearms. It particularly strengthens your brachioradialis muscle. That’s the large muscle in your forearm that flexes your forearm at the elbow and assists with turning your forearm palms up or palms down.
Advice for Doing Zottman Curls
Go through each step of the exercise slowly. Try not to rush through any movements; moving too fast can cause you to miss out on some of the exercise’s benefits. Lift slowly, squeeze your biceps at the top of the movement, rotate your forearms slowly, and lower them. Counting to 3 may help as you raise and lower your forearms! Lowering your forearms slowly can improve the tension as well as your mind-muscle connection. If you’re having trouble controlling your forearms as you lower the dumbbells, don’t just let them drop. Instead, switch them out for lighter weights that you can control. Rotating your forearms too fast can also cause problems for your wrists or elbows (another reason to do this exercise slowly).
Hold your elbows on either side of your body. Avoid letting them swing behind you as you do your Zottman curls. Focus on keeping your body still, with your forearms being the only parts moving during the exercise. Lift with your arms, not your legs or back! Additionally, don’t let the dumbbells touch your body while doing each curl.
Keep your elbows bent slightly at the bottom of the movement. Don’t straighten them out entirely when lowering your forearms; the Zottman curl is designed to strengthen your biceps, and letting your forearms hang straight down removes all the tension from the exercise. You’ll maintain the tension through your biceps with your elbows slightly bent.
Variations & Alternate Exercises
Dumbbell curl This is actually the exercise that the Zottman curl is based on—so the Zottman curl is technically the variant! Nonetheless, here’s how to do a dumbbell curl: 1. Stand upright with a dumbbell in each hand and your palms facing inward. 2. Raise the dumbbells up toward your shoulders with your forearms, keeping your upper arms by your sides. 3. When your arms are fully flexed and can’t raise the dumbbells further, lower them back down and into the starting position.
Zottman preacher curl This exercise combines the Zottman and preacher curl exercises; thus, it requires dumbbells and a preacher curl bench. To do the Zottman preacher curl: 1. Sit while pressing your elbows into the preacher bench pad, holding a dumbbell in each hand with an underhanded grip. 2. Curl the dumbbells up toward your shoulders, bending your arms while keeping your elbows on the pad. 3. Lift the dumbbells until they’re level with your shoulders, then rotate your arms so they’re now facing away from you. 4. Lower your arms until they’re fully extended, then rotate them back into the starting position.
Dumbbell reverse curl Related to both the dumbbell curl and the Zottman curl, this exercise also works your outer biceps and forearms. To do it: 1. Stand upright, holding a dumbbell in each hand with an overhand grip. 2. Raise the dumbbells with your forearms, keeping your upper arms by your sides. 3. Keep lifting the dumbbells until they can’t be raised further. Then, slowly lower them back to the starting position.
Hammer curl The hammer curl involves using similar movements to the other exercises but a different grip on your dumbbells. To do it: 1. Stand upright, holding a dumbbell in each hand with your palms facing inward (toward your body) and the outsides of your hands facing outward. 2. Raise the dumbbells with your forearms, keeping your upper arms by your sides. 3. When you can’t raise the dumbbells further, slowly lower them back to the starting position.
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