WhatWorksWhat.
Forearms

Zottman Curl

Bicep on the way up, full forearm fight on the way down.

Complexity · Lowhypertrophybeginner+Dumbbells
Check Your Form
  • Biceps
  • Forearms
  • Forearms - Forearms
  • Forearms

PrimarySecondary

What it hits

Parts of the target muscle.

  • Forearms

    Hit

    Grip + wrist flex/extend.

The movement

Get it right, not roughly right.

Optimal form

9:54· Jeff Nippard

How To Build Huge Biceps: Optimal Training Explained

Full extension

Top contraction

Curl up with palms-up grip. At the top, rotate the wrist to palms-down. Lower slowly in that pronated grip. Rotate back at the bottom.

Common mistakes

  • Rushing the eccentric - the heavy-pronated lower is the whole exercise.
  • Skipping the wrist flip at the top.

Where you should feel it

Bicep on the way up, full forearm fight on the way down.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains forearms. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Seated Zottman

    Slows the tempo, kills cheating.

    100% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Wrist Flexor Stretch

    Arm extended in front, palm up. Use the other hand to pull the fingers down and back toward the body. Elbow stays locked. 30s per side.

    ForearmsBiceps

  • Wrist Extensor Stretch

    Arm extended, palm DOWN. Pull the back of the hand down and toward the body. 30s per side. Cheap fix for cranky elbows after pulling days.

    Forearms

  • Biceps Doorway Stretch

    Stand in a doorway. Place a palm flat on the door frame at shoulder height, fingers up, thumb pointing away. Rotate the chest away from the wall to feel a stretch down the front of the upper arm. 30s per side.

    BicepsChestFront delts

Coach note

One exercise that hits both heads of the biceps AND both sides of the forearm. Maximum efficiency.