Zottman Curl – Dumbbell

Learn how to do Zottman Curl – Dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

MET 3.5 Biceps अग्रबाहु Dumbbells

Zottman Curl – Dumbbell is a Dumbbells exercise that primarily targets the Biceps, with secondary activation of the अग्रबाहु. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..

How to Do Zottman Curl – Dumbbell

A biceps curl variation that targets both the biceps and forearms with a supination-to-pronation grip change.

💡 Instructions:

Stand upright holding a dumbbell in each hand, palms facing forward.
Curl the dumbbells up, keeping your elbows close to your torso.
At the top of the movement, rotate your wrists so your palms face down.
Lower the dumbbells slowly in this pronated position.
Rotate your wrists back to the starting position before the next rep.

⚠️ Common mistakes:

Swinging the arms or using momentum.
Letting the elbows drift forward.
Dropping the weights too quickly on the lowering phase.

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Muscles Worked by Zottman Curl – Dumbbell

Primary Biceps

Secondary

अग्रबाहु

Equipment

Dumbbells

Calories Burned Doing Zottman Curl – Dumbbell

आपका वज़न

अवधि

मिनट

अनुमानित खपत

123 कैलोरी

कैलोरी = MET × वज़न (kg) × समय (घंटे)

Quick Facts: Zottman Curl – Dumbbell

Type: Dumbbells exercise
Primary muscle: Biceps
Secondary muscles: अग्रबाहु
MET value: 3.5
Calories (30 min, 70kg): ≈ 123 cal
Video quality: 4K with male and female demonstrations

FAQ: Zottman Curl – Dumbbell

What muscles does Zottman Curl – Dumbbell work?

Zottman Curl – Dumbbell primarily targets the Biceps, with secondary engagement of the अग्रबाहु.

How do you do Zottman Curl – Dumbbell correctly?

A biceps curl variation that targets both the biceps and forearms with a supination-to-pronation grip change. 💡 Instructions: Stand upright holding a...

Is Zottman Curl – Dumbbell good for beginners?

Zottman Curl – Dumbbell has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Zottman Curl – Dumbbell?

Zottman Curl – Dumbbell requires: Dumbbells.

What are the benefits of Zottman Curl – Dumbbell?

Zottman Curl – Dumbbell strengthens the Biceps, engages the अग्रबाहु.

What exercises are similar to Zottman Curl – Dumbbell?

Similar exercises to Zottman Curl – Dumbbell include Alternating Dumbbell Curl, Barbell Curl – Straight Bar, EZ Bar Curl, Incline Dumbbell Drag Curl.

Is Zottman Curl – Dumbbell better than Alternating Dumbbell Curl?

Both Zottman Curl – Dumbbell and Alternating Dumbbell Curl target the Biceps. Choose based on your available equipment and training goals.

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