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.

4K
MET 3.5 Biceps Forearms Dumbbells

Zottman Curl – Dumbbell is a Dumbbells exercise that primarily targets the Biceps, with secondary activation of the Forearms. 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
Forearms

Equipment

  • Dumbbells

Calories Burned Doing Zottman Curl – Dumbbell

เครื่องคำนวณแคลอรี่

MET 3.5
การเผาผลาญโดยประมาณ
123 แคลอรี่

แคลอรี่ = MET × น้ำหนัก (kg) × เวลา (ชั่วโมง)

Quick Facts: Zottman Curl – Dumbbell

Type
Dumbbells exercise
Primary muscle
Biceps
Secondary muscles
Forearms
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 Forearms.

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 Forearms.

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.

Alternative Exercises

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Barbell Curl – Straight Bar
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Incline Dumbbell Drag Curl
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Incline Dumbbell Drag Curl

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Incline Dumbbell Hammer Curl – Low Incline
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Incline Dumbbell Hammer Curl – Low Incline

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