Seated Dumbbell Zottman Curl

Introduction

The Seated Dumbbell Zottman Curl is a versatile arm exercise that targets both biceps and forearms simultaneously. It enhances grip strength, improves muscle definition in the arms, and aids in achieving overall arm balance due to its bi-directional movement. This exercise is particularly effective for individuals aiming to build functional upper body strength with an emphasis on both hypertrophy and endurance goals.

Muscles Worked

• Primary: Biceps Brachii, Brachioradialis
• Secondary: Forearm (Flexor and Extensor Muscles)

How to Do It (Step-by-Step)

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing up). Sit on a flat bench or chair.
2. Curl the weights while rotating your wrists so that you finish with your palms facing your shoulders (hammer grip position).
3. Maintain a stationary upper arm throughout the movement, only moving at the elbow joint. Keep your back straight and core engaged. Inhale as you curl, exhale as you lower the weights.

Tip: To avoid strain, do not overextend your wrists during the exercise, keep them neutral throughout the movement.

Rep & Rest Guidelines

• Strength: 4–6 reps, 2–3 min rest
• Hypertrophy: 8–12 reps, 60–90 sec rest
• Endurance: 12–20 reps, 30–60 sec rest

Use the Auto Progression feature in VolymApp to automatically adjust your weights as you get stronger. Auto Progression

Set a Rest Timer in VolymApp to ensure optimal recovery between sets and maximize your muscle growth. Rest Timer

Form Tips

• Maintain a neutral grip: Hold the dumbbells with an underhand grip on one end and an overhand grip on the other. This allows for proper wrist and forearm positioning throughout the movement.
• Keep your elbows close to your torso: Avoid flaring them outwards as this can strain the shoulders. Instead, focus on contracting the biceps and keeping the elbows tucked in during the curl and extension phases.
• Engage core muscles: Brace your core and keep it engaged throughout the movement to help maintain balance and prevent any unwanted spinal movement or strain.

When to Use It

• Strengthening Forearms and Biceps: Seated Dumbbell Zottman Curls are effective for targeting both the forearm and bicep muscles, making them a great exercise for bodybuilders looking to build overall arm strength.
• Isolation of Upper Arm Muscles: For those focused on isolating their triceps and brachialis, Seated Dumbbell Zottman Curls provide an effective variation from traditional curls, offering a challenging workout without overworking the biceps.
• Building Grip Strength: As a multi-joint exercise that requires control throughout the entire movement, Seated Dumbbell Zottman Curls can help improve grip strength, making them beneficial for functional fitness enthusiasts and athletes involved in sports requiring a strong grip.

Workout History - Keep track of your progress and optimize your workouts with Volym's workout history feature.