The Zottman curl is the two-in-one biceps and forearm exercise — a curl up with palms supinated (biceps emphasis), then a slow rotation to pronated grip (palms down) for the descent (forearm emphasis). Invented by 19th-century strongman George Zottman, it remains one of the smartest curl variations a century and a half later.
If you want bigger forearms without dedicating extra training sessions to them, swap a regular curl for a Zottman curl. Same biceps work, double the forearm stimulus.
What is the Zottman curl?
The Zottman curl is a dumbbell curl variation that combines a supinated biceps curl on the way up with a pronated grip rotation for the eccentric. Starting with dumbbells held palms-forward at the sides, you curl them up with normal biceps mechanics. At the top, you rotate the wrists 180° so the palms face down. You then lower the dumbbells slowly back to the starting position with that pronated grip — making the forearms work eccentrically. Rotate back to palms-up at the bottom and repeat.
The genius of the Zottman: it lets you use heavy weights for the concentric (when the biceps are strong) and trains the forearms with a heavy eccentric (when the wrists and forearm flexors handle load best).
Muscles worked
| Muscle group | Role | Contribution |
|---|---|---|
| Biceps brachii (concentric) | Curl-up primary mover | ~40 % |
| Brachialis, brachioradialis | Elbow flexion + forearm rotation | ~25 % |
| Forearm extensors (eccentric) | Pronated descent control | ~25 % |
| Forearm flexors, grip | Wrist stability throughout | ~10 % |
The Zottman curl is the most efficient single exercise for combined biceps + forearm training. The descent loads the forearm extensors (top-of-forearm muscles) — a region most lifters neglect entirely.
How to Zottman curl: 5 steps
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Set up standing or seated
Stand tall (or sit on a bench) with a dumbbell in each hand. **Supinated grip — palms facing forward** at the sides. Elbows tucked at the hips. Brace the core.
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Curl up with supinated grip
**Curl the dumbbells up** with biceps drive — same as a standard dumbbell curl. 2 seconds. Bring the dumbbells to shoulder height with palms still facing the body.
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Rotate to pronated grip at the top
At the top, **rotate the wrists 180°** so the palms now face DOWN (pronated grip). Quick rotation — about 0.5 seconds. The dumbbells are now at shoulder height with the back of the hand facing up.
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Lower slowly with pronated grip
**Lower the dumbbells slowly (4-5 seconds)** back to full elbow extension at the sides. Maintain the pronated grip throughout the descent. **Forearm extensors fight gravity.** This is the unique benefit of the exercise.
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Rotate back to supinated and repeat
At the bottom, **rotate the wrists back to supinated** (palms forward) and begin the next curl. Smooth transition. Reset, repeat.
Common mistakes to avoid
Variations
- Seated Zottman curl. Seated on a bench. Removes lower-back swing.
- Preacher Zottman curl. On a preacher bench. Combines strict elbow with the Zottman rotation.
- Single-arm Zottman curl. One arm at a time. Strict, focused, asymmetry-friendly.
- Incline Zottman curl. Lying back on an incline bench. Stretches the biceps + Zottman descent.
- Reverse curl. Pronated grip throughout — pure forearm extensor work.
- Dumbbell curl. Standard supinated curl.
- Hammer curl. Neutral grip throughout.
Sample workout: 4-week biceps + forearm block
Zottman curls 2 times per week. Excellent at the end of arm or pull days as a finisher.
| Week | Sets × reps | Tempo |
|---|---|---|
| 1 | 3 × 10 | 2 sec curl + 4 sec pronated descent |
| 2 | 4 × 10 | 2 sec curl + 5 sec pronated descent |
| 3 | 3 × 12 | 1 sec curl + 5 sec pronated descent |
| 4 (deload) | 3 × 8 | Smooth |
Frequently asked questions
Zottman or hammer curl for forearm growth?
Zottman wins. Hammer curls work the brachioradialis (forearm side muscle) but not the forearm extensors. Zottman curls work both — the pronated eccentric specifically loads the extensors. For complete forearm training, Zottman beats hammer.
How heavy should I Zottman curl?
About 70-80 % of your regular dumbbell curl weight. The slow pronated descent makes everything feel heavier than the concentric alone. Most lifters use 8-15 kg per hand for 10 reps.
Why are my forearms not sore the next day?
Either you’re not slowing the eccentric enough or the load is too light. The descent should take 4-5 seconds and feel hard. If forearm fatigue isn’t present at the end of a set, increase tempo or load.
Should the wrist rotation be slow or quick?
Quick at the top — about 0.5 seconds to rotate from supinated to pronated. Quick at the bottom too. The slow part is the eccentric descent in the pronated position. Don’t turn the rotation itself into a slow motion.
Will Zottman curls hurt my wrists?
Not for healthy wrists, even at moderate loads. People with wrist tendinopathy or wrist arthritis should choose another curl variant. The rotation under load is the wrist stressor.
Related exercises
- Reverse Curl: pure forearm extensor work
- Dumbbell Curl: standard supinated curl
- Hammer Curl: neutral-grip curl
- Spider Curl: strict biceps isolation
- Preacher Curl: strict elbow curl
