Liftsmith

Zottman curl alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the zottman curl, best matches first.

  1. Band hammer curlTrains the biceps and forearms, same movement, needs resistance bands.
  2. Hammer curlTrains the biceps and forearms, same movement.
  3. Reverse curlTrains the forearms and biceps, same movement, needs barbell.
  4. Rope hammer curlTrains the biceps and forearms, same movement, needs cable machine.
  5. Band curlTrains the biceps, same movement, needs resistance bands.
  6. Barbell curlTrains the biceps, same movement, needs barbell.
  7. Cable curlTrains the biceps, same movement, needs cable machine.
  8. Concentration curlTrains the biceps, same movement, needs dumbbells and flat bench.
  9. Drag curlTrains the biceps, same movement, needs barbell.
  10. Dumbbell curlTrains the biceps, same movement.
  11. Dumbbell preacher curlTrains the biceps, same movement, needs dumbbells and preacher curl bench.
  12. Dumbbell wrist curlTrains the forearms, same movement, needs dumbbells and flat bench.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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