Zottman Curl
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The Zottman Curl is a bodyweight strength exercise that involves curling your fists upward in a standard biceps curl motion before rotating your palms downward and lowering the weight slowly, targeting both the biceps during the concentric phase and the forearms during the eccentric phase. It primarily works the biceps brachii and brachioradialis while enhancing grip strength and elbow flexion control. Ideal for beginners to advanced lifters seeking balanced arm development without equipment, it builds functional upper-body power efficiently.
How to Perform Zottman Curl
- 1Stand tall with feet shoulder-width apart, arms extended fully at your sides, palms facing your body (neutral grip), and core engaged.
- 2Inhale as you bend your elbows to curl your hands toward your shoulders, rotating your palms to face up (supinated grip) at the top.
- 3Squeeze your biceps at the top of the curl, keeping elbows tucked close to your sides and shoulders down.
- 4Exhale as you rotate your palms to face down (pronated grip) while slowly lowering the weights under full control.
- 5Fully extend your arms at the bottom, returning to the starting neutral grip position.
- 6Repeat for desired reps, maintaining steady pacing without swinging.
- 7Key form tips: Keep elbows stationary—avoid using momentum or shoulder involvement; control the eccentric (lowering) phase for maximum bicep and forearm work; if no weights, use isometrics by squeezing fists tightly throughout. Common mistakes: Swinging the body, partial range of motion, or rushing the descent.