How to Do the Zottman Curl Correctly? Benefits & Muscles Worked

How to Do the Zottman Curl? Targeted Muscles and Benefits

Zottman Curl is one of the most effective arm exercises to strengthen your biceps and forearms simultaneously. It combines a standard curl with a reverse eccentric phase, making it perfect for both size and functional strength. Whether you're training at home or the gym, this move is a smart addition to your routine.

✅ Step-by-Step Guide:

  • Stand upright and hold a pair of dumbbells with your palms facing up (supinated grip).
  • Curl the dumbbells to your shoulders while keeping your elbows close to your sides.
  • At the top of the curl, rotate your palms to face downward (pronated grip).
  • Lower the dumbbells slowly and under control, activating your forearms.
  • Reset your grip at the bottom and repeat for the desired number of reps.

💪 Muscles Worked:

  • Biceps Brachii
  • Brachialis
  • Brachioradialis (Forearms)

This hybrid movement is great for building symmetrical arm strength, improving grip performance, and enhancing definition. Ideal for beginners and advanced athletes alike.

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