Zottman Curl - Basic

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Biceps Forearms Shoulders Strength Dumbbell Pull Gym

Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.

Benefits: This exercise works both heads of the biceps as well as muscles involved in rotating the forearm.

Stand upright, with your knees slightly bent and your feet shoulder-width apart. Hold dumbbells, supinated grip (the palms of the hands facing up), in front of your thighs. Your elbows should be close to your body. This is your starting position. While holding the upper arm stationary, curl your hands forward and upward, while contracting the biceps. The hands will rotate to an overhand position (palms down). Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the dumbbells back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.