How to Do Dumbbell Zottman Curl

Dumbbell Zottman Curl is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Zottman Curl

  1. 01Hold a dumbbell in each hand with the palms facing forward and elbows tucked into the ribcage.
  2. 02Curl the dumbbells toward the shoulders by flexing the elbows.
  3. 03Rotate the wrists at the top of the movement until the palms face forward.
  4. 04Lower the dumbbells to the starting position using a slow, controlled negative with the overhand grip.
  5. 05Turn the palms back to the start position once the arms are fully extended.
  6. 06Maintain a rigid torso to prevent the hips from swinging the weight upward.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Zottman Curl

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Rotate the dumbbells only once the elbows are fully locked out at the top to ensure the brachioradialis handles the eccentric load.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Zottman Curl questions

What muscles does Dumbbell Zottman Curl work?

Dumbbell Zottman Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Dumbbell Zottman Curl correctly?

Hold a dumbbell in each hand with the palms facing forward and elbows tucked into the ribcage. Curl the dumbbells toward the shoulders by flexing the elbows. Rotate the wrists at the top of the movement until the palms face forward. Lower the dumbbells to the starting position using a slow, controlled negative with the overhand grip. Turn the palms back to the start position once the arms are fully extended. Maintain a rigid torso to prevent the hips from swinging the weight upward.

What is the A90 coach tip for Dumbbell Zottman Curl?

Rotate the dumbbells only once the elbows are fully locked out at the top to ensure the brachioradialis handles the eccentric load.

Is Dumbbell Zottman Curl suitable for beginners?

Dumbbell Zottman Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Zottman Curl?

Dumbbell Zottman Curl uses dumbbell.

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