Move · Videos · Technique · 2 min

How to Do a Zottman Curl

How to Do a Zottman Curl — video by Buff Dudes Workouts Play · 1:41

Video by Buff Dudes Workouts on YouTube · Open on YouTube

A short guide to the Zottman curl: curl up with palms facing up for the biceps, turn the palms down at the top and lower slowly to work the forearms. Covers the common mistakes too.

  • 2 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells
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Step by step 4

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  1. Elbows at your sides, palms facing in; curl up while turning the palms to face up, to about shoulder height. 0:25
  2. At the top turn the palms down, then lower slowly until your arms are straight. 0:42
  3. Mistake: elbows flaring out as you turn the palms; if they do, turn the hands a little less. 0:59
  4. Don't rush the lowering, and stay upright rather than leaning back to swing the weight up. 1:12

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep elbows at your sides and don't let them flare as you turn the palms
  • Lower slowly with the palms facing down
  • Stay upright; don't lean back to swing the weight up

What it works

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Joints it uses 1 take load

  • Elbows takes loadcurling up with palms up, lowering slowly palms down
  • Wrists & hands movespalms turn over at the top, grip on the dumbbells

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Buff Dudes Workouts; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety