Zottman Curl

Zottman Curl’s exercise targets the three major muscles that make up the biceps – the biceps brachii, brachialis, and brachioradialis. The Zottman curl utilizes different hand positioning at different portions of the lift to capitalize on the strength of the lifter and hits all areas of your bicep. The first portion, the regular curl allows the lifter to focus on bicep strength. The lowering portion, after already using a weight that one would typically use in a dumbbell reverse curl, allows you to overload the forearms.

How to do Zottman Curl?

  • Grab the dumbbells on each hand.
  • Turn your arms so your palms face forward.
  • Without moving your upper arms, bend your elbows and curl the dumbbells towards the shoulders
  • Pause, then rotate the dumbbells so your palms face forward again.
  • Slowly lower the weights down in that position.
  • Rotate the dumbbells back to the starting position.
  • You can do 3 sets of 12 reps.

Zottman Curl Tips!

  • Don’t allow the elbows to shift behind the body. Similarly, make sure the shoulder doesn’t shift forward in the socket as you lower the weight.
  • Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind-muscle connection.

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