Zottman Curl
The Zottman curl combines supination on the way up and pronation on the way down to work biceps and forearms.
Updated
Zottman Curl
The Zottman curl combines supination on the way up and pronation on the way down to work biceps and forearms.
Muscles Involved
- Biceps : worked on the way up (supination)
- Forearms (extensors) : worked on the way down (pronation)
- Brachialis : activated in both phases
Step-by-Step Instructions
Step 1 — Ascent
Classic supinated curl on the way up.
Step 2 — Rotation
At top, rotate wrists to pronation (palms facing down).
Step 3 — Descent
Lower in pronation, working the forearm extensors.
Sets and Reps
3 sets of 10-12 reps.
Common Mistakes
- Forgetting the rotation : it is the essence of the exercise
- Descent too fast : the pronation phase is equally important
- Loads too heavy : pronation is weaker than supination
Safety Tips
Use moderate loads as the pronation phase is weaker. Excellent 2-in-1 exercise.
Variations
- Zottman preacher curl : on preacher bench
- Slow Zottman : 4-second tempo per phase
Who Is This Exercise For?
Intermediates. Excellent for complete arm work in one exercise.