Videos
Instructions
- Set an incline bench at a 45–60 degree angle and sit with your back supported.
- Hold dumbbells in each hand with a supinated grip and arms fully extended.
- Curl the weights upward while keeping your elbows close to your sides.
- At the top of the movement, rotate your wrists to a pronated position.
- Lower the weights slowly with a pronated grip, controlling the descent.
- Rotate back to supinated grip at the bottom and repeat.
Technical Tips
- Keep shoulders retracted and chest up throughout the movement.
- Avoid swinging or using momentum to lift the dumbbells.
- Rotate wrists smoothly at the top to protect forearm joints.
- Lower the weights in a controlled manner to maximize eccentric loading.
Breathing Tips
- Inhale while lowering the dumbbells.
- Exhale as you curl the dumbbells upward.
Medical restrictions
- Elbow tendonitis
- Wrist injuries
- Rotator cuff injuries
How is the Dumbbell Incline Zottman Curl different from a regular Zottman Curl?
The Dumbbell Incline Zottman Curl is performed on an incline bench, which increases long head biceps activation and reduces shoulder compensation compared to the regular standing Zottman Curl while still targeting forearm extensors during the lowering phase.
Can beginners perform Dumbbell Incline Zottman Curls safely?
Beginners should first master standard biceps and reverse curls before attempting the Dumbbell Incline Zottman Curl due to its complex rotational component and greater demand on wrist stability and elbow flexor control.
What angle should the bench be for Dumbbell Incline Zottman Curls?
An incline bench angle between 45 and 60 degrees is ideal for Dumbbell Incline Zottman Curls to effectively target the biceps long head while maintaining safe shoulder positioning.
The Dumbbell Incline Zottman Curl is an advanced biceps and forearm exercise combining the benefits of both traditional curls and reverse curls in a single movement. Performed on an incline bench, it emphasizes the long head of the biceps due to shoulder extension and maximizes forearm engagement during the controlled pronated lowering phase. This exercise enhances grip strength, forearm muscular endurance, and balanced biceps development. It is particularly beneficial for athletes, bodybuilders, and fitness practitioners seeking comprehensive arm conditioning and injury prevention benefits by integrating supination and pronation under load. The incline position reduces shoulder involvement and isolates the elbow flexors more efficiently. Incorporating the Dumbbell Incline Zottman Curl into training routines promotes improved aesthetics, functional grip capacity, and forearm hypertrophy while reducing the risk of muscular imbalances between wrist flexors and extensors. It is suitable for intermediate to advanced lifters aiming to build robust and proportional arm strength using minimal equipment within structured hypertrophy or strength accessory programs.