Dumbbell Seated Zottman Curl
Description
The dumbbell seated Zottman curl, named after 19th-century strongman George Zottman, combines a standard curl on the way up with a reverse curl on the way down. The grip rotates at the top so the lifter trains the biceps with the supinated curl and the forearm extensors with the pronated lowering.
Muscle Group
Equipment Required
Dumbbell Seated Zottman Curl Instructions
- Sit on a bench with feet flat on the floor.
- Hold a dumbbell in each hand at your sides with palms facing forward (underhand grip).
- Sit tall with chest up.
- Curl the dumbbells up by bending at the elbows.
- At the top, rotate your wrists so palms face forward and away from you (overhand grip).
- Lower the dumbbells slowly with control in this overhand grip.
- At the bottom, rotate your wrists back to the underhand grip.
- Repeat for the full set, rotating at the top and bottom.
Dumbbell Seated Zottman Curl Form & Visual
Dumbbell Seated Zottman Curl Benefits
- Trains biceps and forearm extensors in one rep
- Builds full arm development
- Time-efficient combo movement
- Heavy emphasis on forearm extensors
- Old-school strongman exercise
- Useful for grip and forearm strength
Dumbbell Seated Zottman Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearm flexors
- Forearm extensors
Dumbbell Seated Zottman Curl Variations & Alternatives
- Zottman Curl
- Dumbbell Biceps Curl
- Reverse Curl
- Hammer Curl
