What muscles does the Dumbbell Zottman Curl work?

The Dumbbell Zottman Curl mainly works the biceps and forearms.

How many sets and reps of the Dumbbell Zottman Curl?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Zottman Curl?

Band Bicep Curl, Barbell 21s Curl, Barbell Curl and Barbell Drag Curl work the same main muscle.

Dumbbell Zottman Curl

Curl up with a supinated grip, rotate to pronated at the top, then lower under control to hit the forearms.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Biceps, Forearms
Equipment: Dumbbell
Movement: Pull

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the biceps, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Zottman Curl work?: The Dumbbell Zottman Curl mainly works the biceps and forearms.
What equipment do you need for the Dumbbell Zottman Curl?: A dumbbell.
How many sets and reps of the Dumbbell Zottman Curl?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Zottman Curl?: Band Bicep Curl, Barbell 21s Curl, Barbell Curl and Barbell Drag Curl work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Zottman Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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