Zottman Curl Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Zottman curl focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- Make sure the palms of the hands are facing each other. This will be your starting position.
- While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a second as you squeeze the biceps.
- Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
- Slowly begin to bring the dumbbells back down using the pronated grip.
- As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
How can I make this exercise harder without adding a lot of weight?
Slow down the lowering phase, add a brief pause in the hardest position, or increase total reps while keeping form crisp.
What should I focus on to keep good form?
Move with control and keep your torso stable. Use a range of motion you can own, and stop the set if you need momentum to finish reps. Think of it as curling done with repeatable, clean reps.
What’s a common mistake people make here?
Rushing reps and losing body position. Keep the movement smooth and repeatable so tension stays where you want it.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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