Zottman Curl - Fitness Ball Dumbbell Narrow
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Traps Strength Dumbbell Fitness Ball Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Sit on a fitness ball, with your feet flat on the floor and close together. Hold dumbbells at your sides with a pronated grip (palms facing backwards). This is the starting position. Curl the dumbbells up to your shoulders while rotating your hands into an underhand (palms facing up) grip. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Slowly lower the dumbbells to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Sit on a fitness ball, dumbbells at your sides, palms facing backwards.
Sit on a fitness ball, with your feet flat on the floor and close together. Hold dumbbells at your sides with a pronated grip (palms facing backwards). This is the starting position.
Step 2
Curl the dumbbells up to your shoulders while rotating your hands into an underhand (palms facing up) grip.
Curl the dumbbells up to your shoulders while rotating your hands into an underhand (palms facing up) grip. Your upper arms should stationary throughout the entire motion. Exhale during this movement.
Step 3
Lower the dumbbells to the starting position.
Lower the dumbbells to the starting position. Inhale during this movement. Your upper arms should remain stationary throughout the entire motion. Hold dumbbells at your sides with a pronated grip (palms facing backwards).