Zottman Curl Guide: How to Perform Zottman Curls

Zottman curls, also known as Zottman dumbbell curls, are arm exercises that target muscle groups in the upper and lower arms. This variation of a biceps curl works all three major muscles in the bicep: the biceps brachii, brachialis, and brachioradialis. The biceps brachii and brachialis are the primary muscles that make up the visible bicep in the upper arm. The brachioradialis is the most visible muscle in the forearm that provides most of the strength to your lower arm. Zottman curls get their name from nineteenth-century strongman George Zottman who invented the maneuver.

For the Zottman curl, begin using a weight that you can control for 2–3 sets of 8–15 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Grab a pair of dumbbells and stand with your feet shoulder to hip-width apart and a slight bend in your knees. Your posture should be tall with your shoulders over your hips. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight along your feet from toe to heel, and grip the floor with your feet to create a stable foot position.
3. 3. Hold the dumbbells by your sides with your palms facing forward.
4. 4. Extend your arms long with a slight bend in your elbows.
5. 5. Pre-tension your shoulders and hips while engaging your core.
6. 6. While keeping your upper arm still, squeeze your bicep and begin to bend your elbows.
7. 7. Continue to bend your elbows until your lower arms contact your upper arms. The dumbbells should finish close to your shoulders without contacting your shoulders.
8. 8. Squeeze your biceps and pause for a second at the top of the movement.
9. 9. Rotate your wrist so that your palms are facing forward.
10. 10. Slowly straighten your elbow to return to the starting position.
11. 11. Rotate your wrist so that your palms are facing forward.
12. 12. Come to a complete stop at the bottom before beginning another repetition.

For decades, bodybuilders have been performing Zottman curls. Here are three benefits of adding Zottman curls to your workout routine:

1. 1. Zottman curls improve forearm range of motion. Forearm supination and pronation are terms assigned to the up or down orientation of the arm. When your forearm faces up, it is supinated; when it faces down, it is pronated. Forearm flexion describes your forearm's range of motion—healthy forearm muscles can rotate nearly 150 degrees.
2. 2. Zottman curls are an easy home workout. You can perform Zottman curls with a pair of dumbbells, canned goods, or any two household items of equal weight that will fit in your palm.
3. 3. Zottman curls offer significant strength and size gains. Zottman curls are an old-school bodybuilding exercise that can help build strength.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.