# Resistance Band Zottman Curl

A band curl that goes up with a palms-up grip and comes down with a palms-down grip. Trains the biceps on the way up and the forearms on the lowering.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/zotman-curls-resistance-band-simultaneous/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-zottman-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 8/10
- Front delts: 3/10

## How to do the Resistance Band Zottman Curl

1. Stand on the band, a handle in each hand, palms facing forward.
2. Curl the handles up while keeping your upper arms still.
3. Turn your palms to face down at the top.
4. Slowly lower the handles, palms down, until your arms are straight.
5. Rotate your hands back to the starting position to begin the next curl.

### Full technique — 7 steps

1. Stand on the middle of the band with feet about hip width apart and a handle in each hand.
2. Let your arms hang straight with palms facing forward and elbows close to your sides.
3. Curl the handles toward your shoulders by bending your elbows while keeping your upper arms still.
4. At the top, turn your hands over until your palms face down.
5. Lower the handles slowly with palms down until your elbows are fully extended.
6. Rotate your hands back to the palms-up position at the bottom.
7. Begin the next rep without swinging your torso or letting your elbows drift forward.

## Common mistakes

- Swinging the torso to start reps
- Partial wrist rotation at the top
- Cutting the palms-down lowering short
- Letting elbows drift forward
- Letting the band go slack at the bottom

## Form cues

- Keep upper arms still
- Rotate fully at top
- Lower with palms down
- Elbows stay by sides
- Reach full elbow extension

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Hammer Preacher Curl](https://seto.fit/exercises/dumbbell-hammer-preacher-curl/), [Dumbbell Hammer Spider Curl](https://seto.fit/exercises/dumbbell-hammer-spider-curl/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)
- **Cable machine**: [Cable Reverse Curl](https://seto.fit/exercises/cable-reverse-curl/), [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/)
- **Barbell**: [Landmine Concentration Curl](https://seto.fit/exercises/landmine-concentration-curl/), [Seated Barbell Curl](https://seto.fit/exercises/seated-barbell-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/) — Beginner
- Easier: [High Resistance Band Hammer Curl](https://seto.fit/exercises/high-resistance-band-hammer-curl/) — Beginner
- **This exercise: Resistance Band Zottman Curl — Beginner**
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate
- Harder: [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Zottman Curl work?

Primary: Biceps 9/10, Forearms 8/10. Also works: Front delts 3/10.

### Which joints does the Resistance Band Zottman Curl load?

Wrist: moderate, Elbow: low. Wrist — lighter options: Hammer Curl, Alternating Dumbbell Curl, Barbell Curl.

### When should I do the Resistance Band Zottman Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Resistance Band Zottman Curl?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Zottman Curl?

Dumbbells: Dumbbell Hammer Preacher Curl, Dumbbell Hammer Spider Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl. Barbell: Landmine Concentration Curl, Seated Barbell Curl.

### What is an easier version of the Resistance Band Zottman Curl?

High Resistance Band Hammer Curl (Beginner), Alternating Resistance Band Curl (Beginner).

### What is a harder version of the Resistance Band Zottman Curl?

Bent Over Barbell Curl (Intermediate), Single Arm Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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