20
Jun
The Zottman Curl is a unique arm exercise that targets both the biceps and forearms, making it a highly effective move for building overall arm strength and size. By combining a standard curl with a reverse curl, this exercise emphasizes both the concentric and eccentric phases of the movement, enhancing muscle engagement and endurance.
Zottman Curl Video
How to Perform Zottman Curl
Zottman Curl Images
Step-by-Step Instructions:
- Choose Your Weights: Select a pair of dumbbells that allows you to maintain proper form without compromising control.
- Start Position: Stand upright with your feet shoulder-width apart, holding the dumbbells at your sides with a supinated (palms-up) grip.
- Perform the Curl: Curl the dumbbells upward by bending your elbows, keeping your palms facing up throughout the lift.
- Transition to Reverse Grip: At the top of the curl, rotate your wrists to a pronated (palms-down) grip.
- Lower the Weights: Slowly lower the dumbbells back to the starting position with the palms-down grip, engaging your forearms.
- Repeat: Rotate your wrists back to a palms-up grip and begin the next repetition.
Zottman Curl Benefits
- Targets Biceps and Forearms: Effectively trains both muscle groups for balanced arm development.
- Improves Grip Strength: Enhances grip endurance and strength through the reverse curl phase.
- Increases Muscle Engagement: Combines concentric and eccentric movements for optimal muscle activation.
- Reduces Imbalances: Helps address strength and size discrepancies between arms.
- Versatile Exercise: Suitable for beginners and advanced lifters, with adjustable intensity.
Zottman Curl Muscles Worked
Targeted Muscles
The Zottman Curl primarily targets the biceps brachii while heavily engaging the brachioradialis and other forearm muscles during the lowering phase. Secondary muscles include the brachialis and stabilizers in the shoulder and core.
Related Exercises
20
Jun
8.8
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Standing One-Arm Cable Curl Images
Standing One-Arm Cable Curl Instructions
- Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
- Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
- Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
- Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
- Switch arms while performing this exercise.
20
Jun
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Standing Dumbbell Reverse Curl Images
Standing Dumbbell Reverse Curl Instructions
- To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Variations: You can also perform this movement using a straight bar or an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
20
Jun
8.8
Excellent
Reverse Barbell Preacher Curls Images
Reverse Barbell Preacher Curls Instructions
- Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
- Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
- As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
- As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
- Repeat for the recommended amount of repetitions.
Variations:
- This exercise can be performed using an e-z bar, cables or dumbbells.
20
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Lying Cable Curl Images
Lying Cable Curl Instructions
- Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
- Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
- With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
- While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
- After a second squeeze at the top of the movement, slowly return to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: You can also perform this exercise with exercise bands.
20
Jun
7.6
Good
Dumbbell Prone Incline Curl Images
Dumbbell Prone Incline Curl Instructions
- Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
- Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
- Now keep your elbows in by your side and face the palms forward. This will be your starting position.
- Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
- Lower the dumbbells until your arms are fully extended.
- Repeat for the recommended amount of times.
Variations: You can perform using an e-z bar, a barbell or alternating arms. You can also use a cable machine as well.
20
Jun
8.5
Excellent
Drag Curl Images
Drag Curl Instructions
- Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- As you exhale, curl the bar up while keeping the elbows to the back as you Drag the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- Repeat for the recommended amount of repetitions.
Variations: You can use dumbbells or the smith machine.
14
Jun
6.7
Good
Barbell Guillotine Bench Press Images
Barbell Guillotine Bench Press Instructions
- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
- As you breathe in, bring the bar down slowly until it is about 1 inch from your neck.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Caution:
- It is advised that you use a spotter for this exercise. If no spotter is available, then be very conservative with the amount of weight used.
- Also, beware of letting the bar drift too far forward. You want the bar to be about 1 inch from your neck and nowhere else.
- You should be in full control of the barbell at all times.
Variations: This exercise can also be performed with the smith machine.
14
Jun
7.3
Good
Wide-Grip Decline Barbell Pullover Images
Wide-Grip Decline Barbell Pullover Instructions
- Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
- When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
- Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
- Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
- Repeat the movement for the prescribed amount of repetitions of your training program.
- When finished with your set, slowly lower the barbell back down until it is level with your head and release it.
Caution: It is a good idea to have a spotter for this exercise.
Variations: You can also use an EZ bar or dumbbells to perform this movement.
14
Jun
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Good
Flat Bench Cable Flyes Images
Flat Bench Cable Flyes Instructions
- Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
- Lay flat on the bench and keep your feet on the ground.
- Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
- Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.
- Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.
- Slowly come back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: Can also be done on an incline or decline bench, or with dumbbells or an exercise band.