This uncommon exercise is not as widely known as many of the other variations of dumbbell curls, yet is a highly effective exercise for stimulating the muscles responsible for the flexion of the arm. The exercise begins the same as a traditional dumbbell curl, with the wrists rotating as the dumbbell is curled up, so the palm is facing the ceiling at peak contraction. Where the zottman curl differs, however, is during the descend, with the wrist rotating a full 180 degrees so the palm is facing downwards as the dumbbell is lowered.
How to perform the exercise
The zottman curl is simple to perform, and can be executed whilst standing or seated.
1. Grasp a set of suitable dumbbells.
2. Ensure correct body posture, with back straight, chest up and shoulders back.
3. With your arms down by your sides and palms facing inward, curl the left dumbbell towards the shoulder whilst keeping the upper arm fixed to the side. Rotate the wrist as dumbbell is curled, so at the top of the movement the palm of the hand is facing the ceiling.
4. Lower the dumbbell by reversing the movement, but allow for the wrist to rotate a full 180 degrees by the time the forearm is parallel to the floor, so a palms down grip is used for the last portion of the descend.
5. Repeat for the other arm.
6. Repeat for repetitions.
Try to keep the torso and upper arms stationary during the zottman curl, so to minimise any secondary muscle involvement which will reduce stimulus to the arm muscles.
The zottman curl would be a great addition to any arm workout, with the biceps and the brachioradialis (muscle to the outer region of the forearm) stimulated effectively.