How to do the Seated Zottman Curl
- Sit tall on a bench, dumbbells at your sides, palms forward.
- Curl both dumbbells up, keeping your elbows by your sides.
- At the top, turn your hands over so palms face down.
- Lower slowly with palms down, then turn them forward again.
Full technique — 7 steps
- Sit tall on the end of a bench with feet flat on the floor and a dumbbell in each hand.
- Let your arms hang straight at your sides with palms facing forward.
- Set your shoulders back and keep your elbows close to your torso.
- Curl both dumbbells toward your shoulders without letting your elbows drift forward.
- At the top, turn your hands over until your palms face down.
- Lower the dumbbells slowly with palms down until your arms are fully extended.
- 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
Compared with similar variants
| Seated Zottman Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | moderate | low | low | moderate |
| Wrist | moderate | low | low | low |
| Equipment | Dumbbells, Adjustable bench, Flat bench | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
Cable machine
- Cable Reverse Curl Easier
- Single-Arm Cable Cross-Body Curl Same level
Barbell
- Bent Over Barbell Curl Harder
- Landmine Concentration Curl Easier
Kettlebell
- Single Arm Kettlebell Curl Easier
- Kettlebell Goblet Curl Easier
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
- Easier Hammer Curl
- This exercise Seated Zottman Curl
- Harder Single Arm Dumbbell Zottman Preacher Curl
- Harder Single Arm Barbell Curl
Too hard for now? Start with the Hammer Curl.
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).
