How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the zottman curl in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Zottman Curl: how to do it and muscles worked

The zottman curl mainly works your biceps and forearms. You need dumbbells.

Muscles worked

Main

How to do the zottman curl

1
Stand tall holding a dumbbell in each hand at your sides with palms facing forward. Keep your elbows tucked and your core braced.
2
Curl both dumbbells up to your shoulders with your palms facing up. At the top, rotate your wrists so your palms face down.
3
Lower the dumbbells slowly with your palms facing down, then rotate them back to palms-forward at the bottom. Breathe out as you curl and in as you lower.

Form tip: Use lighter weights than a standard curl, since your forearms are the limiter on the lowering phase; keep your elbows still.

Common questions

Which muscles does the zottman curl work?: The zottman curl mainly works your biceps and forearms.
What equipment do I need for the zottman curl?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the zottman curl in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More biceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.