Zottman Curl

PullDB

Hybrid curl combining a supinated (palms-up) concentric with a pronated (palms-down) eccentric, training both the biceps and the forearm extensors/flexors in a single rep — a favorite old-school 'complete arm' movement.

Demo: ExRx.net / General Bodybuilding Technique

Sets

3

Reps

8-10

Rest

1:15

Contraindications

Wrist strain if too heavy a weight is used for the pronated-grip lowering phase — start lighter than a standard curl.

Setup

Stand holding a dumbbell in each hand with a neutral or supinated grip, arms at the sides.

Execution

  1. 1Curl the dumbbells up with a supinated (palms-up) grip as in a standard curl
  2. 2At the top, rotate the wrists so the palms now face down (pronated)
  3. 3Lower the dumbbells slowly with this pronated grip
  4. 4As the dumbbells approach the bottom, rotate back to neutral/supinated for the next rep

Key cues

  • Curl up palms-up, lower down palms-down
  • The eccentric with pronated grip is the whole point — don't rush it
  • Keep elbows pinned to the sides throughout both phases
  • Control every phase, this is a tempo-driven exercise

Common faults

  • Rushing the pronated-grip eccentric, missing the forearm-building benefit
  • Losing the wrist rotation entirely and just performing a standard curl
  • Using too heavy a weight, making the pronated-grip lowering phase unsafe
  • Letting the elbows drift forward during either phase

Tweaks

  • Perform seated to remove any lower body assistance
  • Alternate arms for a more controlled unilateral tempo
  • Lighter loading than a standard curl is appropriate given the added grip demand

Regressions

Hammer Curl

Muscles

Primary: Biceps Brachii, Brachioradialis

Secondary: Forearm Extensors, Forearm Flexors

Notes

An old-school movement, named after 19th-century strongman George Zottman, that has seen a resurgence for its dual biceps-and-forearm training efficiency.

Sources

Attribution: George Zottman / Classical Strongman-Era Bodybuilding Canon