Zottman Curl
Supinate up, pronate down. Complete arm development. It works mainly the biceps and forearm extensors, with help from the forearm flexors.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Zottman Curl
- Stand tall with a dumbbell in each hand, palms facing forward, elbows at your sides.
- Curl the dumbbells up like a normal curl, upper arms still.
- At the top, rotate the wrists so the palms face down.
- Lower slowly with the overhand grip over 3 seconds, rotate the palms forward again at the bottom and repeat; the way down trains the forearms.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Biceps | Biceps brachii |
| Primary | Forearm extensors | Extensores antebrachii |
| Secondary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- Top of the forearm, almost always neglected
- Grip strength for heavy pulling
- Balances the arm front to back
How Flawless ranks Zottman Curl
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Zottman Curl by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Zottman Curl work?
It works mainly the biceps and forearm extensors, with help from the forearm flexors.
How do you do Zottman Curl?
Stand tall with a dumbbell in each hand, palms facing forward, elbows at your sides. Curl the dumbbells up like a normal curl, upper arms still. At the top, rotate the wrists so the palms face down. Lower slowly with the overhand grip over 3 seconds, rotate the palms forward again at the bottom and repeat; the way down trains the forearms.
How does Flawless rank Zottman Curl?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.