Zottman Curl - Bent Over Dumbbell Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Strength Dumbbell Pull Gym
Purpose: This exercise works the biceps muscles but focuses also on the brachioradialis (a muscle that crosses the elbow joint and assists in rotating the forearm).
Benefits: This exercise does a good job of placing maximum tension on the biceps in the fully contracted position and also supinates the forearm.
Stand, with your feet flat on the floor. Hold dumbbells with your hands about shoulder-width apart and your palms facing down (overhand grip). Bend over with your feet about shoulder width apart. Let the dumbbells hang with your arms straight down. This is the starting position. Curl the right dumbbell up to your shoulders while rotating your right hand to a supinated (underhand) grip. Your upper arm should remain stationary throughout the entire motion. Exhale during this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold dumbbells with your hands about shoulder-width apart and your palms facing down (overhand grip). Bend over with your feet about shoulder width apart. Let the dumbbells hang with your arms straight down. Curl the left dumbbell up to your shoulders while rotating your left hand to a supinated (underhand) grip. Your upper arm should remain stationary throughout the entire motion. Exhale during this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold dumbbells with your hands about shoulder-width apart and your palms facing down (overhand grip). Bend over with your feet about shoulder width apart. Let the dumbbells hang with your arms straight down. Repeat for the required number of repetitions.
The biceps is a straight muscle which has two heads. The long head crosses both the elbow and the shoulder joints. It bends the arm at 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
Bend over, holding dumbbells with the arms straight, overhand grip.
Stand, with your feet flat on the floor. Hold dumbbells with your hands about shoulder-width apart and your palms facing down (overhand grip). Bend over with your feet about shoulder width apart. Let the dumbbells hang with your arms straight down. This is the starting position.
Step 2
Curl the right dumbbell to your chin, rotating to underhand grip.
Curl the right dumbbell up to your shoulders while rotating your right hand to a supinated (underhand) grip. Your upper arm should remain stationary throughout the entire motion. Exhale during this movement.
Step 3
Slowly lower the right weight to the starting position.
Slowly lower the right dumbbell to the starting position. Inhale during this movement. Hold dumbbells with your hands about shoulder-width apart and your palms facing down (overhand grip). Bend over with your feet about shoulder width apart. Let the dumbbells hang with your arms straight down.
Step 4
Curl the left dumbbell to your chin, rotating to underhand grip.
Curl the left dumbbell up to your shoulders while rotating your left hand to a supinated (underhand) grip. Your upper arm should remain stationary throughout the entire motion. Exhale during this movement.
Step 5
Slowly lower the left weight to the starting position.
Slowly lower the left dumbbell to the starting position. Inhale during this movement. Hold dumbbells with your hands about shoulder-width apart and your palms facing down (overhand grip). Bend over with your feet about shoulder width apart. Let the dumbbells hang with your arms straight down.