Zottman Curl - Standing Water Bottle Alternate
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Biceps Forearms Shoulders Strength Water Bottle Pull Home
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 with a heavier weight than can typically be done with dumbbells.
Stand upright, with your knees slightly bent and your feet shoulder-width apart. Hold water bottles, with the palms of the hands facing to the back, and 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 right hand forward and upward, while contracting the biceps. The right hand will rotate to an underhand position. Exhale during this movement. Continue the movement until your biceps are fully contracted and the bottles 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 bottle back to the starting position. Inhale during this movement. While holding the upper arm stationary, curl your left hand forward and upward, while contracting the biceps. The right hand will rotate to an underhand position. Exhale during this movement. Continue the movement until your biceps are fully contracted and the bottles 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 bottle 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.
Step 1
Stand upright with your back straight and your knees slightly bent, water bottles in front of your thighs, palms facing to the back.
Stand upright, with your knees slightly bent and your feet shoulder-width apart. Hold water bottles, with the palms of the hands facing to the back, and in front of your thighs. Your elbows should be close to your body. This is your starting position.
Step 2
Curl the right dumbbell up, rotating your right hand to an underhand position.
While holding the upper arm stationary, curl your right hand forward and upward, while contracting the biceps. The right hand will rotate to an underhand position. Exhale during this movement. Continue the movement until your biceps are fully contracted and the bottles 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.
Step 3
Lower the right bottle to the starting position.
Slowly bring the right bottle back to the starting position. Inhale during this movement. Hold water bottles, with the palms of the hands facing to the back, and in front of your thighs. Your elbows should be close to your body.
Step 4
Curl the left bottle up, rotating your left hand to an underhand position.
While holding the upper arm stationary, curl your left hand forward and upward, while contracting the biceps. The left hand will rotate to an underhand position. Exhale during this movement. Continue the movement until your biceps are fully contracted and the bottles 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.
Step 5
Lower the left bottle to the starting position.
Slowly bring the left bottle back to the starting position. Inhale during this movement. Hold water bottles, with the palms of the hands facing to the back, and in front of your thighs. Your elbows should be close to your body.