Zottman Curl Strength Standards for Men and Women
Discover how your Zottman Curl performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Zottman Curl Strength Level
Calculate Your Zottman Curl Strength
Zottman Curl Weight Standards
Compare your Zottman Curl performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 16 lbs |
| Novice | 31 lbs |
| Intermediate | 55 lbs |
| Advanced | 89 lbs |
| Elite | 130 lbs |
Zottman Curl Bodyweight Ratio Standards
See how your Zottman Curl strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05 |
| Novice | 0.10 |
| Intermediate | 0.25 |
| Advanced | 0.45 |
| Elite | 0.70 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05 |
| Novice | 0.10 |
| Intermediate | 0.20 |
| Advanced | 0.30 |
| Elite | 0.45 |
Zottman Curl Standards by Bodyweight
Find the Zottman Curl strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 11 lbs | 20 lbs | 38 lbs | 65 lbs | 99 lbs |
| 120 lbs | 12 lbs | 22 lbs | 41 lbs | 69 lbs | 104 lbs |
| 130 lbs | 13 lbs | 24 lbs | 44 lbs | 73 lbs | 109 lbs |
| 140 lbs | 14 lbs | 26 lbs | 47 lbs | 77 lbs | 114 lbs |
| 150 lbs | 15 lbs | 27 lbs | 50 lbs | 80 lbs | 118 lbs |
| 160 lbs | 16 lbs | 29 lbs | 52 lbs | 84 lbs | 123 lbs |
| 170 lbs | 17 lbs | 31 lbs | 55 lbs | 87 lbs | 127 lbs |
| 180 lbs | 18 lbs | 33 lbs | 57 lbs | 91 lbs | 131 lbs |
| 190 lbs | 18 lbs | 34 lbs | 60 lbs | 94 lbs | 135 lbs |
| 200 lbs | 19 lbs | 36 lbs | 62 lbs | 97 lbs | 138 lbs |
| 210 lbs | 20 lbs | 38 lbs | 64 lbs | 100 lbs | 142 lbs |
| 220 lbs | 21 lbs | 39 lbs | 66 lbs | 102 lbs | 145 lbs |
| 230 lbs | 22 lbs | 41 lbs | 68 lbs | 105 lbs | 149 lbs |
| 240 lbs | 23 lbs | 42 lbs | 71 lbs | 108 lbs | 152 lbs |
| 250 lbs | 24 lbs | 44 lbs | 73 lbs | 110 lbs | 155 lbs |
| 260 lbs | 25 lbs | 45 lbs | 75 lbs | 113 lbs | 158 lbs |
| 270 lbs | 26 lbs | 47 lbs | 77 lbs | 115 lbs | 161 lbs |
| 280 lbs | 27 lbs | 48 lbs | 78 lbs | 118 lbs | 164 lbs |
| 290 lbs | 28 lbs | 49 lbs | 80 lbs | 120 lbs | 166 lbs |
| 300 lbs | 29 lbs | 51 lbs | 82 lbs | 122 lbs | 169 lbs |
| 310 lbs | 30 lbs | 52 lbs | 84 lbs | 125 lbs | 172 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 14 lbs | 21 lbs | 31 lbs | 44 lbs | 59 lbs |
| 100 lbs | 15 lbs | 22 lbs | 33 lbs | 46 lbs | 62 lbs |
| 110 lbs | 16 lbs | 24 lbs | 34 lbs | 48 lbs | 64 lbs |
| 120 lbs | 17 lbs | 25 lbs | 36 lbs | 50 lbs | 67 lbs |
| 130 lbs | 18 lbs | 26 lbs | 37 lbs | 52 lbs | 69 lbs |
| 140 lbs | 19 lbs | 27 lbs | 39 lbs | 54 lbs | 71 lbs |
| 150 lbs | 19 lbs | 28 lbs | 40 lbs | 56 lbs | 73 lbs |
| 160 lbs | 20 lbs | 29 lbs | 41 lbs | 57 lbs | 75 lbs |
| 170 lbs | 21 lbs | 30 lbs | 43 lbs | 59 lbs | 77 lbs |
| 180 lbs | 21 lbs | 31 lbs | 44 lbs | 60 lbs | 78 lbs |
| 190 lbs | 22 lbs | 32 lbs | 45 lbs | 62 lbs | 80 lbs |
| 200 lbs | 23 lbs | 33 lbs | 46 lbs | 63 lbs | 82 lbs |
| 210 lbs | 23 lbs | 34 lbs | 47 lbs | 64 lbs | 83 lbs |
| 220 lbs | 24 lbs | 34 lbs | 48 lbs | 65 lbs | 85 lbs |
| 230 lbs | 25 lbs | 35 lbs | 49 lbs | 67 lbs | 86 lbs |
| 240 lbs | 25 lbs | 36 lbs | 50 lbs | 68 lbs | 87 lbs |
| 250 lbs | 26 lbs | 37 lbs | 51 lbs | 69 lbs | 89 lbs |
| 260 lbs | 26 lbs | 38 lbs | 52 lbs | 70 lbs | 90 lbs |
Zottman Curl Standards by Age
Discover how Zottman Curl strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 15 lbs | 28 lbs | 48 lbs | 77 lbs | 113 lbs |
| 20 | 16 lbs | 30 lbs | 54 lbs | 87 lbs | 127 lbs |
| 25 | 16 lbs | 31 lbs | 55 lbs | 89 lbs | 130 lbs |
| 30 | 16 lbs | 31 lbs | 55 lbs | 89 lbs | 130 lbs |
| 35 | 16 lbs | 31 lbs | 55 lbs | 89 lbs | 130 lbs |
| 40 | 16 lbs | 31 lbs | 55 lbs | 89 lbs | 130 lbs |
| 45 | 16 lbs | 30 lbs | 53 lbs | 85 lbs | 124 lbs |
| 50 | 15 lbs | 28 lbs | 50 lbs | 80 lbs | 117 lbs |
| 55 | 15 lbs | 27 lbs | 47 lbs | 75 lbs | 109 lbs |
| 60 | 15 lbs | 26 lbs | 44 lbs | 70 lbs | 101 lbs |
| 65 | 14 lbs | 24 lbs | 41 lbs | 64 lbs | 92 lbs |
| 70 | 14 lbs | 23 lbs | 38 lbs | 58 lbs | 83 lbs |
| 75 | 13 lbs | 21 lbs | 35 lbs | 53 lbs | 76 lbs |
| 80 | 13 lbs | 20 lbs | 32 lbs | 49 lbs | 69 lbs |
| 85 | 13 lbs | 19 lbs | 30 lbs | 45 lbs | 63 lbs |
| 90 | 12 lbs | 18 lbs | 28 lbs | 41 lbs | 57 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 17 lbs | 24 lbs | 35 lbs | 48 lbs | 63 lbs |
| 20 | 18 lbs | 26 lbs | 38 lbs | 54 lbs | 71 lbs |
| 25 | 18 lbs | 27 lbs | 39 lbs | 55 lbs | 73 lbs |
| 30 | 18 lbs | 27 lbs | 39 lbs | 55 lbs | 73 lbs |
| 35 | 18 lbs | 27 lbs | 39 lbs | 55 lbs | 73 lbs |
| 40 | 18 lbs | 27 lbs | 39 lbs | 55 lbs | 73 lbs |
| 45 | 18 lbs | 26 lbs | 38 lbs | 52 lbs | 70 lbs |
| 50 | 17 lbs | 25 lbs | 36 lbs | 50 lbs | 66 lbs |
| 55 | 17 lbs | 24 lbs | 34 lbs | 47 lbs | 62 lbs |
| 60 | 16 lbs | 23 lbs | 32 lbs | 44 lbs | 57 lbs |
| 65 | 16 lbs | 21 lbs | 30 lbs | 40 lbs | 53 lbs |
| 70 | 15 lbs | 20 lbs | 28 lbs | 37 lbs | 48 lbs |
| 75 | 14 lbs | 19 lbs | 26 lbs | 34 lbs | 44 lbs |
| 80 | 14 lbs | 18 lbs | 24 lbs | 32 lbs | 41 lbs |
| 85 | 14 lbs | 17 lbs | 23 lbs | 30 lbs | 37 lbs |
| 90 | 13 lbs | 17 lbs | 21 lbs | 28 lbs | 35 lbs |
Zottman Curl Overview
The Zottman Curl is an effective bicep and forearm exercise combining a standard curl with a reverse curl to maximize strength and muscle engagement.
Muscles Worked
Equipment Needed
Dumbbells
How To Perform the Zottman Curl
- Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with a supinated (palms-up) grip.
- Keep your elbows close to your torso and curl the weights up towards your shoulders while exhaling.
- Pause briefly at the top of the movement, then rotate your wrists to switch to a pronated (palms-down) grip.
- Slowly lower the dumbbells back down to the starting position in a controlled manner while inhaling.
- Rotate your wrists back to the supinated grip to prepare for the next repetition.
Want to perfect your form? Check out our detailed guide on Zottman Curl for proper technique and tips.
Pro Tips for Zottman Curl
- Maintain a slow and controlled movement to maximize muscle engagement.
- Avoid swinging your body or using momentum to lift the weights.
- Keep your elbows stationary and close to your torso throughout the exercise.
- Use a weight that allows you to perform the exercise with proper form.
Zottman Curl Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Zottman Curl?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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