BicepsForearmsDumbbellintermediate
Zottman Curl
The Zottman curl combines a supinated curl on the way up with a pronated (reverse) curl on the way down, training both the biceps and forearms in a single exercise.
How to Perform
1
Curl dumbbells up with palms facing up (supinated).
2
At the top, rotate your wrists so palms face down (pronated).
3
Lower slowly with the pronated grip.
4
At the bottom, rotate back to palms up and curl again.
5
The pronated eccentric is the key — lower slowly.
Common Mistakes to Avoid
Rushing the pronated eccentric.
Not fully rotating the wrists.
Using momentum.
Muscle Activation
Biceps80%
Forearms50%
Variations
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