Bicep curl
Zottman curl
Works
Also works
Equipment
How to do it
- Stand with a dumbbell in each hand and arms extended, palms facing forward.
- Curl the dumbbells to your shoulders with a supinated grip.
- At the top, rotate your wrists until your palms face down.
- Lower the dumbbells under control with a pronated grip, resisting the load.
- At the bottom, rotate your wrists back to supinated for the next rep.
Common mistakes
- Rotating the wrists before reaching the top
- Lowering fast without controlling the pronated phase
- Swinging the torso to lift the load
What the evidence says
Where you place the range matters more than how much range you use: with the same 50° range, training with the elbow extended (0°-50°) increased muscle thickness 8.9% versus 3.4% training with the elbow flexed (80°-130°), in untrained people.
Sato S, Yoshida R, Kiyono R, Yahata K, Yasaka K, Nunes JP, Nosaka K, Nakamura M. «Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms». Frontiers in Physiology, 2021;12:734509. View the study
Preacher and incline curls don't compete, they split the arm: after 8 weeks in 63 women, the incline curl grew the proximal portion of the elbow flexors more, and the preacher curl grew the distal portion more.
Kassiano W, Costa B, Kunevaliki G, et al. «Distinct Muscle Growth and Strength Adaptations After Preacher and Incline Biceps Curls». International Journal of Sports Medicine, 2025;46(5):334-343. View the study
You don't need to squeeze all the way at the top: in 30 trained individuals, 8 weeks of partial repetitions in the lengthened half of the range produced muscle thickness increases similar to full range of motion.
Wolf M, Androulakis Korakakis P, Piñero A, et al. «Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals». PeerJ, 2025;13:e18904. View the study
What isn't settled: "Taking the elbow behind you stretches the biceps more and grows it more" doesn't hold up: two trials that matched resistance profiles — preacher versus shoulder-extended cable curl, and cable curl at peak shoulder extension versus neutral — found no differences in total growth. Shoulder position seems to shift where the muscle grows, not how much. And for concentration, spider and Zottman curls there is no hypertrophy study at all: everything said about them is extrapolation.
Other variations
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