Exercise library / Arms
Zottman curl
Arms · Dumbbells
Sets, reps and RIR
Sets3 to 4
Reps10 to 15
RIR0 to 2
Single-joint work responds to reps and time under tension more than to heavy load.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Biceps, Forearms.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norwegian Zottman curl
- Swedish Zottman curl
- Danish Zottman curl
- German Zottman Curl
- Spanish Curl Zottman
- Italian Curl Zottman
- Portuguese Rosca Zottman
- Russian Подъём гантелей Зоттмана
- French Curl Zottman
Related arms exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.