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Zottman Curl

A curl that combines an underhand lift with an overhand lowering phase, training the biceps and forearms together.

Setup

Hold dumbbells at your sides, palms facing forward. Standard curl starting position.

Movement

Curl the dumbbells up with a standard underhand grip. Same form as a regular dumbbell curl. Rotate your grip to overhand at the top. Palms now facing away from you, ready for the lowering phase.

Return

Lower the dumbbells slowly with the overhand grip. This reversed-grip lowering phase is what trains the forearms specifically.

Common Mistake to Avoid

Rushing the rotation at the top. Take a moment to securely rotate your grip before beginning the lowering phase.

Equipment Dumbbells
Primary Muscles Biceps, forearms
Secondary Muscles None significant

Why it matters

By curling up with a standard underhand grip and then rotating to an overhand grip for the lowering phase, this exercise trains both the biceps (on the way up) and the forearm extensors (on the controlled way down) in a single movement, making it an efficient combination exercise.

How to do it

  1. Hold dumbbells at your sides, palms facing forward. Standard curl starting position.
  2. Curl the dumbbells up with a standard underhand grip. Same form as a regular dumbbell curl.
  3. Rotate your grip to overhand at the top. Palms now facing away from you, ready for the lowering phase.
  4. Lower the dumbbells slowly with the overhand grip. This reversed-grip lowering phase is what trains the forearms specifically.

Common mistakes

  • Rushing the rotation at the top. Take a moment to securely rotate your grip before beginning the lowering phase.
  • Lowering too quickly with the overhand grip. The slow, controlled lowering phase is the entire point of this exercise — don't rush it.
  • Using too much weight. The overhand lowering position is more challenging on the wrists and forearms — use lighter weight than a standard curl.
  • Skipping the grip rotation entirely. If you're not rotating your grip, you've simplified this into a standard curl and lost the forearm benefit.

Sets & reps by level

Beginner

3 sets of 8–10 reps with light dumbbells, focusing on the grip rotation.

Intermediate

3–4 sets of 8–10 reps at a moderate weight.

Advanced

4 sets of 10–12 reps, often used as a combination bicep-and-forearm finisher.

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