Zottman Curl - Fitness Ball Dumbbell Reverse
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. The rotation in this exercise works the forearm muscles.
Sit on a fitness ball, with your feet flat on the floor. Hold two dumbbells at your sides and your palms facing up (supinated grip). This is the starting position. Curl the dumbbells up to your chin while rotating them to an overhand grip.. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint. 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 holding dumbbells at your sides with palms facing down.
Sit on a fitness ball, with your feet flat on the floor. Hold dumbbells at your sides with your hands facing up (supinated grip). This is the starting position.
Step 2
Curl the dumbbells to your chin, rotating to an overhand grip. Move the elbows out to work the long bicep head.
Curl the dumbbells up to your chin while rotating your hands to an overhand grip. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint.
Step 3
Slowly lower the weight until your arms are straight.
Slowly lower the dumbbells to the starting position. Inhale during this movement. Hold dumbbells at your sides with your hands facing up (supinated grip).