Zottman Curl with Dumbbells

MAIN PURPOSE OF THIS EXERCISE: It's a perfect exercise what works excellent in same time for: Biceps Brachii and Brachioradialis.

The biceps, also biceps brachii is a large muscle that lies on the front of the upper arm between the shoulder and the elbow.

The brachioradialis is a muscle of the forearm that flexes the forearm at the elbow.

Zottman Curls Exercise Images :

zottman curl with dummbell

Position 1

zottman curl with

Position 2

Zottman Curls Instructions :

  • Grab a pair of dumbbells and let them hang at arm’s length next to your sides.
  • Turn your arms so your palms face forward.
  • Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
  • Pause, then rotate the dumbbells so your palms face forward again.
  • Slowly lower the weights down in that position.
  • Rotate the dumbbells back to the starting position and repeat.

Type of Exercise: Isolation

Main - Primary Muscle Group: Biceps

Secondary Muscle Group: Forearms

Equipment: Dumbbells.

Zottman Curls Tips :

  • You can use this exercise in case if you want to achieve a quick arm pump.
  • Always slowly lower the weights to the starting position(3-5 seconds).
  • Perform 10 to 14 reps per set, for a better muscle pump.

See also other great exercises for performing a biceps muscle pump:

Incline Dumbbell Curls.

Hammer Curls With Dumbbells.

Overhead Cable Curls

Actually all exercises can be good for biceps pump but sure you should choose the best what can give results for you and those with who you will be able to perform at least 8-14 reps per set. The Combination of Exercises always matters.

And next i will write about my favorite exercise for Biceps Pump:


Written by Daniel Jakov.