Zottman Curl (Dumbbell)
Trains the biceps. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Zottman Curl (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Zottman Curl (Dumbbell) trains
Technique
How to do the Zottman Curl (Dumbbell)
- 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 cues
Getting it right
- 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.
Substitutes
Swap Zottman Curl (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Zottman Curl (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.