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Bigger Biceps and Stronger Forearms With One Curl
Most lifters curl for bigger biceps, but the Zottman curl hits both your biceps and forearms for complete arm growth.
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If your arm training starts and ends with underhand curls, you’re missing out on one of the smartest variations out there. The Zottman curl combines the strength of a traditional curl with the control of a reverse curl, letting you overload your biceps on the way up and torch your forearms on the way down.
This move trains muscles most lifters neglect, including the brachioradialis and other deep arm stabilizers. The result is not just size, but balanced strength that carries over to pressing, pulling, and grip performance.
Adding Zottman curls to your routine is simple: grab a pair of dumbbells, curl up palms-up, then rotate your wrists and lower them slowly palms-down. It’s that controlled eccentric that makes the difference.
If you want arms that are strong, balanced, and built to last, don’t overlook this old-school classic.
Need more? Check out our Powerlifting Courses for specific programs.
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