The Best Way to Train Your Arms: Zottman Curl

Written by: Halytus



Time to read 3 min

Zottman curls are an effective arm exercise that can help you build strong arms. If you're looking for a way to improve your arm strength and endurance, Zottman curls are a great option.

What is Zottman Curl

Zottman curls are a compound arm exercise that combines the traditional curl and reverse curl. It works the biceps brachii, brachioradialis, and brachialis muscles.

The benefits of Zottman curls are that they work all three major arm muscles at the same time. These muscles are responsible for bending, rotating, and extending the arm.

Another benefit of Zottman curls is that they can help improve arm strength and endurance. They can help you perform traditional curls and reverse curls more effectively.

Zottman curls are great exercise for all fitness levels. They can be used as part of a regular workout routine or as a standalone exercise.

How to do traditional Zottman curls
  1. Stand or sit with your back straight.
  2. Hold a dumbbell in each hand, with your palms facing up and your arms extended.
  3. Curl the dumbbells up until your arms are parallel to the floor.
  4. At the top, rotate the dumbbells so that your palms are facing down.
  5. Slowly lower the dumbbells back down until your arms are extended.
  6. Rotate the dumbbells back so that your palms are facing up.
  7. Repeat the movement.
Zottman curls

Things to keep in mind when doing Zottman curls:

  • Do not lock your elbows when your arms are extended.
  • Do not let the dumbbells drop all the way to the ground when you lower them.
  • Avoid using too much weight.

Here are some tips for Zottman curls:

  • For beginners, start with a light weight and gradually increase the weight as you get stronger.
  • Aim for 8-12 repetitions per set, and 3-4 sets per workout.
  • You can incorporate Zottman curls into your regular workout routine or do them as a standalone exercise.

A new way to do Zottman curls

Traditional Zottman curls use dumbbells, which require users to choose the weight themselves. This can lead to two situations:

  • The weight is too light to effectively train the muscles.
  • The weight is too heavy, which can easily cause arm injuries.
Hookee is a smart fitness device that can help users safely and effectively exercise. Using Hookee to do Zottman curls can overcome these shortcomings of traditional dumbbells and bring the following benefits:
  1. Adjustable weight: Hookee's bidirectional resistance can be adjusted according to user needs, avoiding the problem of improper weight selection.
  2. More sets: Hookee's resistance can be adjusted at any time, so users can do more sets to improve the effect of exercise.
  3. Safer: Hookee's weight is generated by water, uses passive resistance, so it does not pose a safety hazard and does not have the risk of traditional dumbbells being dropped.
  4. Visualization: Hookee can monitor users' muscle activity in real time through the Halytus app and provide personalized fitness guidance.
All in one Hookee

How to do Zottman curls with Hookee

To do Zottman curls with Hookee, you need to turn on the inward resistance and adjust it to the appropriate resistance value. Then, follow these steps to exercise:

  1. Kneel down, keep your back straight.
  2. Hold the Long-Bar with both hands, palms facing up, and arms extended.
  3. Curl the handle until your arm is level with your shoulder.
  4. At the top, turn your palms so that they face down.
  5. Slowly put it down on the handle until your arm is straight.
  6. Turn your palms again so that they face up.
  7. Repeat the movement.
Zottman curls with Hookee

Hookee is not only capable of traditional Zottman curls, but also advanced Training moves that can train biceps brachii, brachioradialis, and brachialis muscles. With the professional accessory D-Handle of Hookee Plus, different grip methods can be used to achieve more targeted training effects.

biceps brachii, brachioradialis, and brachialis muscles

  • For Bicep Brachii: Hold the long bar with a pronated grip (palms facing up) at the top of the curl.
For Bicep Brachi

  • For brachioradialis: Hold the D-handle with a neutral grip (palms facing each other) at the top of the curl. 
For brachioradialis

  • For brachialis: Hold the Long bar with a supinated grip (palms facing down) at the top of the curl.
For brachialis

Hookee is an innovative fitness device that can help users safely and effectively do Zottman curls. If you are looking for an effective way to train your arms, Hookee is a good choice.