Incline Dumbbell Zottman Curl

Learn how to do Incline Dumbbell Zottman Curl with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Biceps Forearms Dumbbells

Incline Dumbbell Zottman Curl is a Dumbbells exercise that primarily targets the Biceps, with secondary activation of the Forearms. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Incline Dumbbell Zottman Curl

A biceps curl variation performed on an incline bench where you lift the dumbbells with a supinated grip, then rotate to a pronated grip for the lowering phase to target both the biceps and forearms.


Instructions:


  • Sit back on an incline bench set to 45–60°, holding a dumbbell in each hand with arms fully extended and palms facing up (supinated grip).

  • Curl the dumbbells upward while keeping your elbows stationary.

  • At the top of the movement, rotate your wrists to a pronated grip (palms facing down).

  • Lower the dumbbells slowly in this pronated position until your arms are fully extended.

  • Rotate back to supination and repeat for the desired reps.


Common mistakes:


  • Swinging the weights or using momentum.

  • Letting elbows drift forward during the curl.

  • Rotating too early or too late.

  • Dropping the dumbbells without control.

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Muscles & equipment

Primary muscleBicepsSecondary muscleForearms
EquipmentDumbbells

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Incline Dumbbell Zottman Curl

Type
Dumbbells exercise
Primary muscle
Biceps
Secondary muscles
Forearms
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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FAQ: Incline Dumbbell Zottman Curl

What muscles does Incline Dumbbell Zottman Curl work?

Incline Dumbbell Zottman Curl primarily targets the Biceps, with secondary engagement of the Forearms.

How do you do Incline Dumbbell Zottman Curl correctly?

A biceps curl variation performed on an incline bench where you lift the dumbbells with a supinated grip, then rotate to a pronated grip for the lowering...

Is Incline Dumbbell Zottman Curl good for beginners?

Incline Dumbbell Zottman Curl has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Incline Dumbbell Zottman Curl?

Incline Dumbbell Zottman Curl requires: Dumbbells.

What are the benefits of Incline Dumbbell Zottman Curl?

Incline Dumbbell Zottman Curl strengthens the Biceps, engages the Forearms, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Incline Dumbbell Zottman Curl?

Similar exercises to Incline Dumbbell Zottman Curl include Alternating Dumbbell Curl, Barbell Curl – Straight Bar, EZ Bar Curl, Incline Dumbbell Drag Curl. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Incline Dumbbell Zottman Curl better than Alternating Dumbbell Curl?

Both Incline Dumbbell Zottman Curl and Alternating Dumbbell Curl target the Biceps. Incline Dumbbell Zottman Curl uses Dumbbells, while Alternating Dumbbell Curl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

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Barbell Curl – Straight Bar
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