Male model ex_PU6BJJ

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Upper Arms · Dumbbell

Dumbbell Zottman Curl

intermediatestrength

Dumbbell Zottman Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachialis, Brachioradialis

How to do Dumbbell Zottman Curl

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing forward) and arms fully extended by your sides.
Keep your upper arms stationary as you curl the dumbbells upwards towards your shoulders by bending your elbows.
At the top of the movement, rotate your wrists to turn your palms downward (overhand grip), then lower the dumbbells back to the starting position with control.
Rotate your wrists back to the underhand grip at the bottom, and repeat for the desired number of repetitions.

Form tips

Focus on moving the weight with your biceps, avoiding momentum.
Keep your elbows close to your body throughout the exercise.
Ensure smooth and controlled wrist rotation at the top of the curl.

Dumbbell Zottman Curl alternatives

Kettlebell Curl

Biceps · intermediate

Barbell Curl

Biceps · intermediate

Ez Barbell Curl

Biceps · intermediate

Biceps Curl Cable

Biceps · beginner

More biceps exercises

Dumbbell Seated Zottman Curl

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Dumbbell Zottman Preacher Curl

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Dumbbell One Arm Zottman Preacher Curl

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Dumbbell Hammer Curl

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Kettlebell Goblet Curl

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Dumbbell Preacher Curl

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Kettlebell Concentration Curl

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Dumbbell Seated Curl

Biceps · beginner

Dumbbell Zottman Curl FAQ

What muscles does Dumbbell Zottman Curl work?

Dumbbell Zottman Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Dumbbell Zottman Curl?

You need a dumbbell.

How many sets and reps of Dumbbell 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 Zottman Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Dumbbell Zottman Curl burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Zottman Curl?

Other exercises for the biceps include Kettlebell Curl, Barbell Curl, Ez Barbell Curl and Biceps Curl Cable.

For developers

Use Dumbbell Zottman Curl in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_PU6BJJ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_PU6BJJ",
  "name": "Dumbbell Zottman Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_PU6BJJ/mp4-720.mp4?…",
    "poster": "https://…/ex_PU6BJJ/poster.jpg?…"
  }
}