Zottman Curl

Pro Tip

Try to avoid lifting the dumbbells with your back or legs, only use your arms.

How To

  1. Stand upright holding dumbbells in your hands with an underhand grip directly underneath your shoulders with your upper arms by your sides.
  2. Exhale and curl the dumbbells up towards your shoulders by bending your arms while keeping your upper arms pinned to your sides.
  3. Continue raising the dumbbells until they reach shoulder level and you can no longer raise them.
  4. Inhale and rotate your palms so that they are facing away from you.
  5. Lower your arms down until they are fully extended and then rotate your palms forward, returning to the starting position.

Primary Muscle Groups

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.



When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.


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


Exercises that target the same primary muscle groups with different equipment