In This Series
- Biceps Curls Guide
- Dumbbell Curls
- EZ-Bar Curl
- Barbell Curl
- Concentration Curl
- Hammer Curl
- Preacher Curl
- Reverse Curls
- Zottman Curl
- Spider Curl
The forearms are neither the easiest nor the most exciting part of your body to train. They don’t look good in beach photos and only impress in social situations when you get a chance to show off your awesome grip strength with a firm handshake.
That doesn’t mean you should neglect them, however, because a strong grip will be a major boon when you attempt all manner of other lifts, not to mention life-or-death situations. Should you ever find yourself hanging from a ledge, you’ll definitely regret spending all your time on squats when you could have been building stronger forearms.
If you’re still not convinced of the merits of forearm training, the Zottman curl might be a good way to ease yourself in, because the exercise also helps build bulging biceps while working your lower arms. In fact, because you rotate the dumbbell as you perform the curl you hit the entire biceps group of muscles. That’s greater functional strength and bigger mirror muscles courtesy of one simple exercise. Why isn’t everyone doing Zottman curls?
How To Do The Zottman Curl
Hold a pair of dumbbells by your sides with your palms facing. Curl the weights up to your shoulders, keeping your upper arms still and turning your hands so your palms face up as you lift. Pause at the top of the movement and slowly rotate your grip so your palms are facing downwards. Lower the dumbbells slowly back to the starting position using this overhand grip, counting for three to five beats as you lower the weight to make sure you’re not moving it too quickly. When the dumbbells are close to your thighs again, turn your hands so your palms are in the starting position facing one another. You can perform Zottman curls with both arms at the same time, or alternate the arm you lift with.
Don’t go heavy because the slow lowering section of the Zottman curl will quickly become impossible if you overdo the weight, and the dumbbells will descend too fast. That said, if you do want a target weight to build up to, 19th-century strongman George Zottman – the man the exercise is named after – used to do it with 22.5kg weights.
- The Best Arm Exercises For All Levels Of Gym-Goer
- The Biceps Exercises You Need To Get Bigger Biceps
- Bulk Up Your Biceps With Dumbbell Curls
Zottman Curl Variations
If you’re ready to go full forearm with your curl, then skip the rotation part of the Zottman and do a reverse-grip barbell curl. Holding the barbell with your palms facing away from you means you target the brachioradialis (which links the biceps to the forearm) and the upper forearm muscles, with less focus on the biceps.
Hold a barbell in a reverse grip with your hands hip-width apart. Slowly curl it up to your shoulders, keeping your elbows close to your sides. Pause at the top of the lift, then slowly lower the bar.
Zottman preacher curl
Combine these two classic curls by resting your arms on a preacher bench during the exercise. In doing so you’ll be putting all the focus on your biceps, with the rotation during the movement ensuring you’re hitting them from different angles.
Set up on a preacher bench with your upper arms resting on it, holding a dumbbell in each hand by your shoulders with your palms facing away from you. Slowly lower the weights until your arms are fully extended, then turn your palms around so they are facing you and curl the weights back up to your shoulders.
Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.
Sign up for workout ideas, training advice, the latest gear and more.
Thank you for signing up to Coach. You will receive a verification email shortly.
There was a problem. Please refresh the page and try again.