Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Arms · Dumbbell
Dumbbell Seated Zottman Curl
Dumbbell Seated Zottman Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the shoulders and upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Biceps · Biceps Brachii, Brachialis
- Forearms · Brachioradialis, Forearm Flexors, Forearm Extensors
Secondary muscles
- Shoulders · Anterior Deltoids
- Upper Back · Trapezius, Rhomboids
How to do Dumbbell Seated Zottman Curl
- Sit upright on a bench with your feet firmly planted on the floor. Hold a dumbbell in each hand by your sides using an underhand grip.
- Keep your elbows close to your torso and curl both dumbbells toward your shoulders without moving your upper arms.
- At the top, rotate both hands into an overhand grip, then slowly lower the dumbbells until your arms are fully extended.
- Rotate your hands back into an underhand grip at the bottom, then repeat for the desired number of repetitions.
Form tips
- Keep your elbows close to your sides and your upper arms still.
- Curl the dumbbells without swinging your shoulders or leaning forward.
- Keep your wrists straight and rotate back to an underhand grip only after fully extending your arms.
- Exhale as you curl the dumbbells and inhale as you lower them.
Dumbbell Seated Zottman Curl alternatives
More biceps exercises
Dumbbell Seated Zottman Curl FAQ
What muscles does Dumbbell Seated Zottman Curl work?
Dumbbell Seated Zottman Curl mainly works the biceps in the upper arms (Biceps Brachii, Brachialis, Brachioradialis and Forearm Flexors). The shoulders and upper back work as secondary muscles.
What equipment do you need for Dumbbell Seated Zottman Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Seated Zottman Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Seated Zottman Curl good for beginners?
Yes. Dumbbell Seated Zottman Curl is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Dumbbell Seated Zottman Curl burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Dumbbell Seated Zottman Curl?
Other exercises for the biceps include Barbell Seated Concentration Biceps Curl, Ez Barbell Curl, Kettlebell Curl and Barbell Curl.
For developers
Use Dumbbell Seated Zottman Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_LZUVCZ" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_LZUVCZ", "name": "Dumbbell Seated Zottman Curl", "model": "male", "counterpartId": "ex_GFZ6E2", "target": "Biceps", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_LZUVCZ/mp4-720.mp4?…", "poster": "https://…/ex_LZUVCZ/poster.jpg?…" } }