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.

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Calculate Your Zottman Curl Strength

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Zottman Curl Weight Standards

Compare your Zottman Curl performance to these weight standards and see where you stand.

LevelWeight
Beginner16 lbs
Novice31 lbs
Intermediate55 lbs
Advanced89 lbs
Elite130 lbs

Zottman Curl Bodyweight Ratio Standards

See how your Zottman Curl strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.25
Advanced0.45
Elite0.70
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.45

Zottman Curl Standards by Bodyweight

Find the Zottman Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs11 lbs20 lbs38 lbs65 lbs99 lbs
120 lbs12 lbs22 lbs41 lbs69 lbs104 lbs
130 lbs13 lbs24 lbs44 lbs73 lbs109 lbs
140 lbs14 lbs26 lbs47 lbs77 lbs114 lbs
150 lbs15 lbs27 lbs50 lbs80 lbs118 lbs
160 lbs16 lbs29 lbs52 lbs84 lbs123 lbs
170 lbs17 lbs31 lbs55 lbs87 lbs127 lbs
180 lbs18 lbs33 lbs57 lbs91 lbs131 lbs
190 lbs18 lbs34 lbs60 lbs94 lbs135 lbs
200 lbs19 lbs36 lbs62 lbs97 lbs138 lbs
210 lbs20 lbs38 lbs64 lbs100 lbs142 lbs
220 lbs21 lbs39 lbs66 lbs102 lbs145 lbs
230 lbs22 lbs41 lbs68 lbs105 lbs149 lbs
240 lbs23 lbs42 lbs71 lbs108 lbs152 lbs
250 lbs24 lbs44 lbs73 lbs110 lbs155 lbs
260 lbs25 lbs45 lbs75 lbs113 lbs158 lbs
270 lbs26 lbs47 lbs77 lbs115 lbs161 lbs
280 lbs27 lbs48 lbs78 lbs118 lbs164 lbs
290 lbs28 lbs49 lbs80 lbs120 lbs166 lbs
300 lbs29 lbs51 lbs82 lbs122 lbs169 lbs
310 lbs30 lbs52 lbs84 lbs125 lbs172 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs14 lbs21 lbs31 lbs44 lbs59 lbs
100 lbs15 lbs22 lbs33 lbs46 lbs62 lbs
110 lbs16 lbs24 lbs34 lbs48 lbs64 lbs
120 lbs17 lbs25 lbs36 lbs50 lbs67 lbs
130 lbs18 lbs26 lbs37 lbs52 lbs69 lbs
140 lbs19 lbs27 lbs39 lbs54 lbs71 lbs
150 lbs19 lbs28 lbs40 lbs56 lbs73 lbs
160 lbs20 lbs29 lbs41 lbs57 lbs75 lbs
170 lbs21 lbs30 lbs43 lbs59 lbs77 lbs
180 lbs21 lbs31 lbs44 lbs60 lbs78 lbs
190 lbs22 lbs32 lbs45 lbs62 lbs80 lbs
200 lbs23 lbs33 lbs46 lbs63 lbs82 lbs
210 lbs23 lbs34 lbs47 lbs64 lbs83 lbs
220 lbs24 lbs34 lbs48 lbs65 lbs85 lbs
230 lbs25 lbs35 lbs49 lbs67 lbs86 lbs
240 lbs25 lbs36 lbs50 lbs68 lbs87 lbs
250 lbs26 lbs37 lbs51 lbs69 lbs89 lbs
260 lbs26 lbs38 lbs52 lbs70 lbs90 lbs

Zottman Curl Standards by Age

Discover how Zottman Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs28 lbs48 lbs77 lbs113 lbs
2016 lbs30 lbs54 lbs87 lbs127 lbs
2516 lbs31 lbs55 lbs89 lbs130 lbs
3016 lbs31 lbs55 lbs89 lbs130 lbs
3516 lbs31 lbs55 lbs89 lbs130 lbs
4016 lbs31 lbs55 lbs89 lbs130 lbs
4516 lbs30 lbs53 lbs85 lbs124 lbs
5015 lbs28 lbs50 lbs80 lbs117 lbs
5515 lbs27 lbs47 lbs75 lbs109 lbs
6015 lbs26 lbs44 lbs70 lbs101 lbs
6514 lbs24 lbs41 lbs64 lbs92 lbs
7014 lbs23 lbs38 lbs58 lbs83 lbs
7513 lbs21 lbs35 lbs53 lbs76 lbs
8013 lbs20 lbs32 lbs49 lbs69 lbs
8513 lbs19 lbs30 lbs45 lbs63 lbs
9012 lbs18 lbs28 lbs41 lbs57 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1517 lbs24 lbs35 lbs48 lbs63 lbs
2018 lbs26 lbs38 lbs54 lbs71 lbs
2518 lbs27 lbs39 lbs55 lbs73 lbs
3018 lbs27 lbs39 lbs55 lbs73 lbs
3518 lbs27 lbs39 lbs55 lbs73 lbs
4018 lbs27 lbs39 lbs55 lbs73 lbs
4518 lbs26 lbs38 lbs52 lbs70 lbs
5017 lbs25 lbs36 lbs50 lbs66 lbs
5517 lbs24 lbs34 lbs47 lbs62 lbs
6016 lbs23 lbs32 lbs44 lbs57 lbs
6516 lbs21 lbs30 lbs40 lbs53 lbs
7015 lbs20 lbs28 lbs37 lbs48 lbs
7514 lbs19 lbs26 lbs34 lbs44 lbs
8014 lbs18 lbs24 lbs32 lbs41 lbs
8514 lbs17 lbs23 lbs30 lbs37 lbs
9013 lbs17 lbs21 lbs28 lbs35 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

  1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with a supinated (palms-up) grip.
  2. Keep your elbows close to your torso and curl the weights up towards your shoulders while exhaling.
  3. Pause briefly at the top of the movement, then rotate your wrists to switch to a pronated (palms-down) grip.
  4. Slowly lower the dumbbells back down to the starting position in a controlled manner while inhaling.
  5. 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.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Zottman Curl?

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