10 Best Zottman Curl Alternatives for Home and Gym

The Zottman Curl is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Alternate Biceps Curl, the Dumbbell Standing Inner Biceps Curl and the Dumbbell Alternate Biceps Curl (With Arm Blaster).

Zottman Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Zottman Curl

The steps for the Zottman Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Intermediate · Isolation

  1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  2. Make sure the palms of the hands are facing each other. This will be your starting position.
  3. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a second as you squeeze the biceps.
  5. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
  6. Slowly begin to bring the dumbbells back down using the pronated grip.
  7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
  8. Repeat for the recommended amount of repetitions.

The 10 Best Zottman Curl Alternatives

10 substitutes, ranked by how closely each one matches the Zottman Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Alternate Biceps CurlPlay demonstration

    1. Dumbbell Alternate Biceps Curl

    99% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the dumbbells back to the starting position.
    6. Repeat for the desired number of repetitions, alternating arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Zottman Curl
    • Primary muscle: biceps, the same as the Zottman Curl
    • Equipment: free weights, the same as the Zottman Curl
    • Body position: standing, the same as the Zottman Curl
  7. Barbell Alternate Biceps CurlPlay demonstration

    7. Barbell Alternate Biceps Curl

    95% match

    Biceps · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.
    2. Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
    3. Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale as you slowly begin to lower the barbells back to the starting position.
    6. Repeat for the desired number of repetitions, alternating arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Zottman Curl
    • Primary muscle: biceps, the same as the Zottman Curl
    • Equipment: free weights, the same as the Zottman Curl
    • Body position: standing, the same as the Zottman Curl

Zottman Curl FAQ

What muscles does Zottman Curl work?

Zottman curls load the biceps brachii during the supinated concentric phase and the brachioradialis and brachialis during the pronated eccentric. The forearm supinators and pronators also engage to rotate the hand; cue full supination at the top to maximize biceps involvement.

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