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Visual demonstration of the Dumbbell Zottman Curl exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbells
Exercise guide

Dumbbell Zottman Curl

4 steps Updated 29/08/2026

Dumbbell Zottman Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. 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.
  2. Keep your upper arms stationary as you curl the dumbbells upwards towards your shoulders by bending your elbows.
  3. 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.
  4. Rotate your wrists back to the underhand grip at the bottom, and repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Zottman Curl

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