Dumbbell Zottman Curl

BicepsDumbbellBeginner
Start by standing with your feet hip-width apart and holding a dumbbell in each hand, palms facing your thighs. Keep your arms fully extended and shoulders relaxed. Initiate the movement by curling the dumbbells towards your shoulders, while rotating your hands so that your palms face up. At the top of the curl, pause briefly, then start rotating your hands back to the starting position, with palms facing down. Lower the dumbbells back down to the starting position, fully extending your arms and keeping your elbows close to your sides. Repeat.

How to perform the Dumbbell Zottman Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Zottman Curl using your dumbbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your biceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

Build a free routine

Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.

View staged routine (0)

Variations of Dumbbell Zottman Curl

Dumbbell Seated Zottman Curl

BicepsDumbbellIntermediate

The Dumbbell Seated Zottman Curl targets your biceps and forearms. This exercise combines a traditional curl with a t…

View

Related exercises

Bent-over Row - Back (WRONG-RIGHT)

Latissimus DorsiDumbbellIntermediate

The Bent-over Row targets your back muscles effectively. This exercise improves strength and stability in your upper …

View

Biceps Curl - Arms Body (WRONG-RIGHT)

BicepsDumbbellBeginner

The biceps curl targets the biceps muscles in your arms. This exercise helps to build strength and definition.Stand w…

View

Burpee Over the Dumbbell

DumbbellIntermediate

The Burpee Over the Dumbbell is a dynamic full-body exercise that combines a burpee with a jump over a dumbbell.Start…

View

Chest Fly - Arms (WRONG-RIGHT)

Pectoralis MajorDumbbellIntermediate

The Chest Fly targets the chest muscles effectively. You perform this exercise by lying on a bench and extending your…

View

Concentration Curl - Arms (WRONG-RIGHT)

BicepsDumbbellIntermediate

The concentration curl isolates the biceps for maximum muscle engagement. This exercise is performed seated, focusing…

View

Deep Push Up

DeltoidsDumbbellBeginner

Start in a high plank position with your hands slightly wider than shoulder-width apart. Keep your body in a straight…

View

Dumbbell 4 Ways Lateral Raise

DeltoidsDumbbellIntermediate

The Dumbbell 4 Ways Lateral Raise targets the shoulders through multiple angles, enhancing muscle activation.Stand wi…

View

Dumbbell 6 Ways Raise

DeltoidsDumbbellIntermediate

The Dumbbell 6 Ways Raise targets the shoulders and upper back. This exercise involves raising the dumbbells in multi…

View
0 exercises staged Save your routine — sign up free.
Review Sign up free