# Seated Zottman Curl

A seated dumbbell curl that lifts with palms up and lowers with palms down, turning your hands over at the top of every rep. It trains the biceps on the way up and the forearms on the way down.

- Beginner · Isolation
- Equipment: Dumbbells, Adjustable bench, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-seated-zottman-curl/video/male.mp4
- HTML: https://seto.fit/exercises/seated-zottman-curl/

## Muscles worked

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

## How to do the Seated Zottman Curl

1. Sit tall on a bench, dumbbells at your sides, palms forward.
2. Curl both dumbbells up, keeping your elbows by your sides.
3. At the top, turn your hands over so palms face down.
4. Lower slowly with palms down, then turn them forward again.

### Full technique — 7 steps

1. Sit tall on the end of a bench with feet flat on the floor and a dumbbell in each hand.
2. Let your arms hang straight at your sides with palms facing forward.
3. Set your shoulders back and keep your elbows close to your torso.
4. Curl both dumbbells toward your shoulders without letting your elbows drift forward.
5. At the top, turn your hands over until your palms face down.
6. Lower the dumbbells slowly with palms down until your arms are fully extended.
7. Turn your palms forward again at the bottom before the next rep.

## Common mistakes

- Letting elbows drift forward
- Swinging the torso to start reps
- Turning the hands over only partway
- Curling through bent wrists
- Cutting the bottom range short

## Form cues

- Keep upper arms still
- Turn palms at the top
- Lower with palms down
- Wrists stay straight
- Reach full elbow extension

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 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.

- **Resistance bands**: [Resistance Band Reverse Spider Curl](https://seto.fit/exercises/resistance-band-reverse-spider-curl/), [Resistance Band Reverse Curl](https://seto.fit/exercises/resistance-band-reverse-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**: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/), [Landmine Concentration Curl](https://seto.fit/exercises/landmine-concentration-curl/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-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 Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- Easier: [Hammer Curl](https://seto.fit/exercises/hammer-curl/) — Beginner
- **This exercise: Seated Zottman Curl — Beginner**
- Harder: [Single Arm Dumbbell Zottman Preacher Curl](https://seto.fit/exercises/single-arm-dumbbell-zottman-preacher-curl/) — Intermediate
- Harder: [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Seated Zottman Curl work?

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

### Which joints does the Seated Zottman Curl load?

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

### When should I do the Seated 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 Seated Zottman Curl?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Seated Zottman Curl?

Resistance bands: Resistance Band Reverse Spider Curl, Resistance Band Reverse Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl. Barbell: Bent Over Barbell Curl, Landmine Concentration Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl.

### What is an easier version of the Seated Zottman Curl?

Hammer Curl (Beginner), Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Seated Zottman Curl?

Single Arm Dumbbell Zottman Preacher Curl (Intermediate), Single Arm Barbell Curl (Intermediate).

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

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