Zottman Curl (Dumbbell)
Complete guide to Zottman Curl (Dumbbell). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Zottman Curl (Dumbbell)
Grab a pair of dumbbells and stand tall with your feet shoulder-width apart.
Let your arms hang straight at your sides with your palms facing forward.
Retract your shoulder blades, engage your abs, and take a breath.
Curl both dumbbells up toward your shoulders with a supinated grip, squeezing your biceps at the top and exhale.
As you lower the dumbbells, rotate your wrists so your palms face downward at the bottom.
Curl again, rotating back to palms forward at the top.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |