Modified Zottman Curl
Maximize arm growth with the Modified Zottman Curl. Combine a palms-up lift for bicep power with a controlled palms-down eccentric to target your forearms and grip strength.
The Modified Zottman Curl mainly works the biceps and forearms. You'll need: dumbbells.
Required Equipment
Modified Zottman Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis); Forearm Flexor (brachioradialis)
How to do the Modified Zottman Curl
Setup
Standing tall with a dumbbell in each hand, keep your feet shoulder-width apart and maintain a stable core. Keep your elbows tucked close to your torso.
Execution
The Ascent: Start with your palms facing forward (supinated grip) and curl the dumbbells upward toward your shoulders by flexing your elbows.
The Transition: Once the dumbbells reach the top of the movement, rotate your wrists so that your palms are now facing forward (pronated or palms-down grip).
The Descent: Lower the dumbbells back down to the starting position slowly, maintaining the pronated grip throughout the entire eccentric phase.
Reset: Once at the bottom, rotate your wrists back to the supinated starting position to begin the next repetition.
Key Tips
Focus on maintaining constant control, especially during the rotation and descent.
Keep your elbows locked in place to ensure the tension remains on the biceps and forearms rather than the shoulders.
Modified Zottman Curl FAQs
What muscles does the Modified Zottman Curl work?
The Modified Zottman Curl mainly works the biceps and forearms. The main muscles are the biceps brachii, brachialis and brachioradialis.
What equipment do you need for the Modified Zottman Curl?
Dumbbells.
What workout day should the Modified Zottman Curl go on?
It belongs on pull day in a push/pull/legs routine.
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