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Dumbbell Zottman Curl

The dumbbell Zottman curl is a unique exercise that isolates both the biceps and brachialis. It is named after the 19th-century strongman George Zottman. It combines elements of traditional bicep curls and reverse curls to give you an effective bicep-building exercise.

By rotating the wrists during the movement, the dumbbell Zottman curl engages multiple muscles facilitating balanced arm strength and development. This approach also improves grip strength and forearm endurance.

Whether your goal is building strength, improving functional movements, or enhancing aesthetics, the Zottman curl adds value to your workout.

How To Do

  1. Stand with your feet shoulder-width apart.
  2. Hold a dumbbell in each hand with an underhand (palms facing up) grip.
  3. Keep your arms fully extended by your sides with your elbows in by your torso.
  4. Inhale and engage your core. Exhale and slowly curl the dumbbells upward to shoulder level, keeping your elbows in the same position.  
  5. Focus on engaging your bicep muscles as you curl up. Your forearms should be the only movers.
  6. At the top of the movement, rotate your wrists so your palms are facing down, maintaining control throughout.
  7. Inhale and slowly lower the dumbbells back down. Focus on engaging the brachialis for maximum engagement.
  8. At the bottom of the movement, rotate your wrists back to an underhand grip to prepare for the next repetition.

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Tips From Expert

  • Start with a lighter weight to avoid injury and ensure proper form.
  • Ensure your arms remain stationary for targeted muscle activation. 
  • Hold for a count at the top of the movement to facilitate maximum engagement of the biceps and brachialis.
  • Warm up your wrists and forearms before starting. This increases blood flow and elasticity in those areas to prevent injuries.
  • If you experience any wrist pain or discomfort, stop performing the exercise until after consulting with a fitness professional.
  • Incorporate the dumbbell Zottman curl into upper-body workouts targeting all main muscle groups for a balanced, complementary routine.

Optimal Sets and Reps

The following table provides instructions on the proper sets and reps for optimizing the dumbbell Zottman curl.

Training TypeSetsReps
Strength Training3–54–6
Hypertrophy3–48–12
Endurance Training3–415–20
Power Training3–51–3 (Explosive)
Optimal Sets & Reps of Dumbbell Zottman Curl

How to Put in Your Workout Split

The dumbbell Zottman curl is an excellent exercise for targeting both the biceps and brachialis. It utilizes a unique approach by rotating the wrists to engage multiple muscles and encourage balanced hypertrophy and strength. Below are suggested variations for programming the dumbbell Zottman curl into your workout routine, depending on goals and fitness levels.

  1. Upper Body Pull — Include the dumbbell Zottman curl into the upper-body pull day of your 3-day workout split. Incorporate it after other pull-focused exercises like deadlifts, seated rows, and lat pulldowns to effectively fatigue the forearm muscles.
  2. Arms And Forearms — The dumbbell Zottman curl is great as part of an arms and forearms workout effectively isolating the biceps and brachialis. Program it with other arm exercises such as hammer curls, tricep dips, and skull crushers for a targeted arm workout.
  3. Back And Biceps — The dumbbell Zottman curl is an effective part of a back and biceps workout for a balanced upper-body routine. Incorporate it after exercises like pull-ups, lat pulldowns, and seated cable rows to optimize your back and bicep workout.

Using your one repetition maximum is a beneficial method for finding the maximum weight you can handle for one repetition. 

As a guide, the load for endurance training ranges from 40%–60% of your one repetition max. Hypertrophy loads should range from 60%–80% of your one repetition max. Strength and power training loads should range from 80%–100% of your one repetition max.

Primary Muscle Groups

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Biceps Long Head

The biceps long head is one of two muscles that make up the biceps brachii. It is the longer, outer head. It originates from the humerus (upper arm) and inserts into the ulna (forearm).

It primarily functions to flex the elbow, adduct the shoulder, and inwardly rotate the arm. This is where you bring your forearm in, arm away, and rotate your arm towards your body.

The dumbbell Zottman curl targets the biceps long head as it flexes the elbow when curling the weight. It also works to maintain tension and shoulder stability throughout the full range of motion. This makes it a valuable addition to other long-head bicep exercises.

Research shows the biceps brachii can reach maximum voluntary contraction of approximately 20%–22% during elbow flexion against resistance. This demonstrates how hard the muscle is working when contracting during the exercise.

Biceps Short Head

The biceps short head makes up the rest of the biceps brachii. Like the biceps long head, it originates from the upper arm bone and inserts into the forearm. It works with the biceps long head to flex the elbow, internally rotate the forearm, and stabilize the shoulder.

The dumbbell Zottman curl effectively targets and isolates the biceps short head throughout the full range of motion. This makes it an effective addition to short-head bicep exercises to include as part of a focused upper-body workout.

Secondary Muscle Groups

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Brachialis

The brachialis muscle is beneath the biceps muscle, originating from the lower region of the upper arm bone. It serves as a flexor of the elbow joint to bring the forearm upward toward the upper arm.

During the dumbbell Zottman curl, the brachialis plays an active role in flexing the elbow and stabilizing the forearm. The brachialis and brachioradialis both assist in forearm stabilization during daily tasks like lifting objects and carrying groceries.

Brachioradialis

The brachioradialis runs from the top part of the forearm. It supports elbow flexion and wrist and forearm stabilization. It is most active when bringing the forearm to a neutral position, meaning palms facing in.

The brachioradialis works with the brachialis during the dumbbell Zottman curl. It supports forearm and wrist stability by maintaining controlled and steady movements.

Research from the same study that evaluated the biceps brachii activation also compared brachioradialis activation rates using different grips. As stated above, the activation rate was highest when using a neutral grip on the bar, palms facing inwards. It reached a maximum voluntary contraction of approximately 18%–22% at 60–130 degrees of elbow flexion.

Wrist Flexors

The wrist flexors are a group of muscles located on the inside of your forearm. They primarily function to flex your wrist and fingers. They’re essential for activities requiring grip strength and forearm stability.

The wrist flexors act as secondary muscles during the rotation of the dumbbell from an underhand to an overhand grip. They keep the dumbbells stable as the wrists rotate.

Wrist Extensors

The wrist extensors are a group of muscles on the back side of the forearm. They’re responsible for extending the wrist and fingers while supporting grip strength and forearm stabilization. Alongside the wrist flexors, they determine wrist joint function and loading.

The dumbbell Zottman curl uses the wrist extensors during multiple phases of the movement. The wrist extensors support the wrist during the upward curling phase, the rotation at the top, and the lowering phase. They help the wrists rotate by stopping them from over-extending.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Hammer Curl

Dumbbell Bicep Curl

Dumbbell Preacher Curl

Dumbbell Cross-Body Hammer Curl

Dumbbell Concentration Curl

Dumbbell One-Arm Zottman Preacher Curl

Dumbbell Zottman Preacher Curl

Dumbbell Alternating Bicep Curl

Dumbbell Incline Bicep Curl

Dumbbell Lunge With Bicep Curl

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Biceps Curl

Barbell Preacher Curl

Ez Bar Preacher Curl

Cable Preacher Curl

Crucifix Curl

Cable Hammer Curl

Band Bicep Curl

Cable Bicep Curl

Bayesian Curl

Bodyweight Bicep Curl

Who Should Do?

Bodybuilders

The main goal for bodybuilders is to achieve comprehensive muscle development and balance for an aesthetically pleasing physique. They are focused on building the biceps and forearm muscles. They also strive to improve grip strength and forearm stability to improve overall lifting performance.

The dumbbell Zottman curl targets the biceps and brachialis muscles during the upward curl and lowering phases. It additionally targets the wrist flexors and extensors during the rotation from an underhand to an overhand grip. This improves forearm endurance and stability, leading to better performance in other lifting exercises.

Athletes Focused On Forearm Endurance

Athletes like powerlifters, rock climbers, and tennis players are focused on improving forearm endurance and grip strength. Strong forearms are crucial for increasing grip endurance as this enables maintaining strong grip holds for longer periods.

The dumbbell Zottman curl is effective for these athletes as it targets the forearms, wrist flexors, and extensors. It also helps to improve and develop overall upper-body strength and elbow stability. This makes it a very productive addition to an arm workout or upper body routine for athletes requiring strong forearms.

General Fitness Enthusiasts

Improved grip strength and forearm muscle coordination are essential for many everyday activities requiring a grip or pulling motion. The dumbbell Zottman curl works the key elbow flexors. These muscles are involved in tasks such as lifting objects off the floor, pulling doors open, and carrying your children.

The dumbbell Zottman curl focuses on developing the biceps and forearm muscles and improving overall arm function. This makes it a beneficial addition to any functional strength routine or as part of an upper-body split.

Who Should Not Do?

Individuals With Wrist Or Forearm Injuries

Individuals with wrist or forearm injuries have a reduced range of motion and are prone to discomfort in these areas. The dumbbell Zottman curl places a significant load on the forearms, wrists, and surrounding tendons. It requires support when flexing the elbow and rotating the wrist from an underhand to an overhand grip. 

Individuals with existing wrist or forearm injuries could risk making their condition worse or delaying healing. Avoid performing the dumbbell Zottman curl if you have a forearm or wrist injury before consulting with a physical therapist.

Individuals With Elbow Tendonitis

Individuals with elbow issues such as tendonitis have weakness and limited range of motion in their elbow joints. They are sensitive to stress in that area when placing weight on the elbow and surrounding tendons. 

The dumbbell Zottman curl is a weight-bearing exercise that places weight on the elbow joint and forearm muscles. Individuals with conditions such as elbow tendonitis can increase their risk of injury when performing this exercise. Therefore, they should consult with a physical therapist to potentially seek treatment before performing the exercise.

Individuals With Shoulder Problems

Individuals with shoulder issues have difficulty with certain lifting exercises that place load or require increased shoulder stability. They can easily become injured or make existing issues worse during weight-bearing exercises that place excess strain on those areas.

While not a primary or secondary mover, the shoulders help to support the correct arm position. Because of this, those with chronic shoulder injuries may be best to avoid it.

Even actions such as picking the dumbbells up and bringing them to your sides may prove difficult for these populations. To avoid injury risk, it’s best to avoid this exercise.

Benefits Of The Dumbbell Zottman Curl

Tones Muscles

The biceps and forearms are key muscles that contribute to an aesthetically pleasing upper-body physique. Developing these muscles will help sculpt and define the upper body, leading to overall improved muscle symmetry and balance. 

The dumbbell Zottman curl engages the biceps during the upward curling phase and activates the brachialis and forearm muscles during the lowering phase. Even as a single-joint exercise, it is very effective at toning and developing the arms.

Break Through Plateaus

To break through plateaus, you need to vary the stimulus applied to the target muscles. If you continue to apply the same stress and movement pattern, you will hit a plateau. This occurs because the muscles adapt to the exercise and are not being challenged by a new stimulus.

The dumbbell Zottman curl is great for breaking through plateaus due to the changing grip pattern and eccentric lowering phase. The different movement patterns may stimulate greater muscle growth. This can increase muscle hypertrophy and muscle strength, leading to consistent gains.

Improves Grip Strength

The forearms, wrist flexors, and extensors are crucial muscles involved in maintaining a strong and controlled grip. They are activated during a variety of exercises including deadlifts, pullups, and rock climbing. This makes grip strength essential for sports performance.

Grip strength is also essential for everyday tasks such as carrying groceries, opening jars, or pulling doors open. As such, it is also recognized as a crucial marker of optimal health.

The dumbbell Zottman curl targets and isolates the forearms, wrist flexors, and extensors to improve stability and grip strength.

Frequently Asked Questions

What does the dumbbell Zottman curl work?

The dumbbell Zottman curl primarily targets the biceps brachii during the upward curling phase. It also activates the brachialis, wrist flexors, and wrist extensors during the eccentric lowering phase.

Are dumbbell Zottman curls worth doing?

Dumbbell Zottman curls benefit a variety of individuals, including bodybuilders, rock climbers, tennis players, and general fitness enthusiasts. They tone the upper arms, increase grip strength, and help break through training plateaus.

How many dumbbell Zottman curls should I do every day?

The number of dumbbell Zottman curls to perform depends on your fitness level and goals. Beginners should start lighter and build up as they gain strength. Target 2–3 times per week with at least 48 hours of recovery between workouts.

Why are dumbbell Zottman curls so hard?

Dumbbell Zottman curls are challenging due to their unique movement pattern. They engage the biceps and forearms to increase demands on grip and forearm strength. These aspects result in a challenging yet effective exercise.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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