DIFFERENT TYPE OF CURL!
Why You Should Be Doing Zottman Curls
Walk into any gym and you’ll see it: someone grabbing dumbbells and cranking out biceps curls. It’s a classic move—and for good reason—but doing the same curl over and over can get stale. If you want to level up arm day and hit more muscles with one exercise, it’s time to bring back an old-school classic: the Zottman curl.
This move isn’t new. It was developed back in the 19th century by strongman George Zottman as a way to train the biceps, brachialis, and forearms all at once. Think of it as a curl with extra benefits—if you perform it with patience and control, you’ll build stronger, more balanced arms.
How to Do the Zottman Curl
Start position: Hold a pair of dumbbells at your sides with palms facing in (neutral grip). Keep your abs tight, shoulders back, and glutes engaged.
Curl up: As you lift, rotate your palms upward and squeeze your biceps at the top. Hold for a brief pause.
Rotate: At the top, turn your palms forward so they face down. Only your forearms should move—keep your elbows locked in place.
Lower slowly: Control the descent for 2–3 seconds. Don’t just drop the weights.
Why It Works
Most curls zero in on the biceps. The Zottman curl takes things further by hammering your forearms, too. Strong forearms aren’t just about looks—they improve grip strength, balance out arm development, and support nearly every other lift you do.
By flipping your palms and focusing on the lowering phase, you’re forced to slow down and get more from each rep. This keeps the biceps engaged at the top and makes the eccentric portion of the lift count, which is where a lot of real muscle growth happens.
Muscles Worked
Biceps (front of the upper arm)
Brachialis (deep muscle under the biceps)
Brachioradialis (forearm muscle that adds thickness and strength)
Common Mistakes
Rushing the reps. The benefit comes from control. Move slowly, especially on the way down.
Using too much weight. If you can’t lower the dumbbells under control, drop down 10–15 pounds lighter than your usual curl weight.
Skipping the squeeze. Don’t just curl up and twist—pause at the top to fully engage the biceps.
How to Add Zottman Curls to Your Workout
Since this is more of an accessory move, you don’t need heavy weight. Aim for 8–10 slow, controlled reps with lighter dumbbells. Think of quality over quantity—each rep should challenge your biceps and forearms without rushing.
Add the Zottman curl near the end of your arm or upper-body workout to finish strong and give your forearms the attention they deserve.
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