Standing Zottman Biceps Curl

The standing Zottman bicep curl actively engages the forearms as well as the biceps. The exercise also adds balance between upper and lower arm mass while increasing mobility in the wrist.


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    Grab a pair of dumbbells and stand up straight with a tight torso. Allow the dumbbells to hang at arms length with palms facing forward.
  2. Standing Zottman Biceps Curl
    Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Palms will be facing your body at the top of the curl.
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    At the top of the movement, rotate your wrists so that your palms are facing away from the body.
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    Lower the dumbbells back to your sides.

Trainer’s Tips

  • Perform the movement with a controlled pace, not allowing momentum to contribute.
  • Be sure to utilize a full range of motion where you begin in full extension and reach peak contraction.
  • Keep the elbows stationary throughout the entire movement.
  • Be sure to turn the palms away from your body before lowering the weights.