Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Forearms

Zottman Curl

DumbbellIsolationEasy to learn
Front
Back
Primary Secondary

Works

Biceps

Also forearms

You need

Dumbbells

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Curl up with your palms facing up
  2. 2Turn the palms down at the top
  3. 3Lower slowly with palms down

Most common mistake

Rushing the lowering half, which is where the forearms work.

Watch a demo

Good for

  • Ranked #3 for forearms
  • Easy on the joints and recovery

Compare with

vs Hammer Curlvs Reverse Curl
B
For biceps
#13 of 19
See the full list →
Research
69
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 69
Target tensionStrong
Loaded stretchGood
ProgressionGood
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SBayesian Cable CurlCable
  • SMachine Preacher CurlMachine
  • ACable CurlCable
  • SIncline Dumbbell CurlDumbbell

Takes

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needed to post
280