Vidéos
Instructions
- Stand upright holding a dumbbell in each hand with palms facing forward (supination).
- Curl both dumbbells up simultaneously by bending at the elbows.
- At the top of the movement, rotate your wrists to turn palms downward (pronation).
- Slowly lower the dumbbells while maintaining the pronated grip.
- At the bottom, rotate back to the supinated position to restart the movement.
Technical Tips
- Keep your elbows close to your torso throughout the movement.
- Avoid using momentum or swinging the weights.
- Rotate the wrists smoothly at the top without jerking.
- Control the descent to maximize forearm engagement.
Breathing Tips
- Inhale as you lower the weights under control.
- Exhale while curling the dumbbells upward.
Restrictions médicales
- Avoid if you have wrist tendinitis or limited forearm rotation.
- Not recommended for individuals with elbow joint inflammation.
The Zottman Curl is a hybrid arm exercise that uniquely combines the benefits of traditional biceps curls with reverse curls. Designed to target both the biceps and forearms in a single motion, this movement enhances muscle symmetry and functional strength. During the lifting phase, the biceps are fully activated using a supinated grip, while the lowering phase switches to a pronated grip, maximizing forearm recruitment. This exercise is ideal for intermediate lifters looking to improve both arm aesthetics and grip strength. The Zottman Curl is performed with dumbbells and can be included in upper body or arm-specific workouts. Its controlled motion and dual-grip technique make it especially effective for developing balanced arm musculature. Perfect for bodybuilding and general fitness routines, it’s a smart addition to any program aiming for comprehensive arm development.
What muscles do Zottman Curls work?
Zottman Curls target the biceps during the upward phase and the forearms—especially the brachioradialis and extensors—during the lowering phase, offering a comprehensive arm workout.
Is the Zottman Curl better than a regular curl?
The Zottman Curl offers more balanced arm development by combining biceps and forearm activation, making it more effective than a standard curl for overall arm strength and symmetry.
Can beginners do Zottman Curls?
While Zottman Curls are best suited for intermediate lifters due to the wrist rotation, beginners can perform them with lighter weights and proper supervision to develop foundational strength.
How many reps of Zottman Curl should I do?
For strength and hypertrophy, aim for 3 to 4 sets of 8 to 12 reps, using a moderate weight to maintain good form throughout the exercise.
Are Zottman Curls good for forearms?
Yes, Zottman Curls are highly effective for forearm development, especially the brachioradialis and wrist extensors, due to the controlled pronated lowering phase.