Animated GIF · Available via API
gif_boxDumbbell Zottman Curl
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
pull
Dumbbell Zottman Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
list_alt Step-by-Step Instructions
Stand up straight with a dumbbell in each hand, palms facing your body.
Keep your elbows close to your torso and rotate your palms to face forward.
Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
At the top of the movement, rotate your wrists so that your palms are facing away from your body.
Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Biceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Dumbbell Zottman Curl is classified as a Beginner strength exercise, so beginners and anyone new to training Upper Arms can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Upper Arms movements in a balanced routine.
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