Zottman Curl | Fitzport.com

790 views · Apr 10, 2025 fitzport.com

The Zottman Curl is a powerful bicep and forearm exercise that combines a standard dumbbell curl with a reverse curl, making it one of the most efficient movements for building arm size and strength. This classic exercise targets the biceps brachii, brachialis, and brachioradialis muscles, providing both aesthetic definition and functional strength. Named after 19th-century strongman George Zottman, the movement is popular among athletes and bodybuilders for its ability to isolate and overload different parts of the arm during the lifting and lowering phases. 🔹 How to Perform the Zottman Curl: 1️⃣ Starting Position: Stand with a dumbbell in each hand, palms facing forward (supinated grip). 2️⃣ Curl Up: Perform a regular dumbbell curl by lifting the weights toward your shoulders. Focus on squeezing the biceps at the top. 3️⃣ Rotate Grip: At the top of the curl, rotate your wrists so that your palms face downward (pronated grip). 4️⃣ Lower Slowly: Lower the weights slowly in a reverse curl motion, emphasizing control. 5️⃣ Reset Grip: At the bottom, rotate your wrists back to the starting position and repeat. 💪 Benefits of the Zottman Curl: ✔️ Builds bigger and stronger biceps ✔️ Develops forearm strength and grip ✔️ Improves muscle symmetry and joint control ✔️ Combines two curl variations into one efficient movement 🔥 Pro Tips: ✅ Use lighter to moderate weights with strict form to avoid momentum. ✅ Focus on a slow, controlled eccentric (lowering) phase. ✅ Include in arm day routines to target multiple muscle groups in one movement. For a step-by-step guide, video demonstrations, and variations, visit https://fitzport.com/exercise-guide/exercises/?muscle=biceps.