Zottman Curl - Incline Single Feet Up
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Strength Dumbbell Incline Bench Flat Bench 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 along with the brachioradialis muscle.
Lie on an incline bench with your feet on a bench in front of you. Hold a dumbbell in your right hand, with palms facing downwards (reverse grip), and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. This is your starting position. Curl your right hand forward and upward, while contracting the biceps. Rotate your hand so that the palm is facing upwards at the end of the curl. The left hand will hold the right upper arm stationary. Exhale during this movement. Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold a dumbbell in your right hand, with palms facing downwards (reverse grip), and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. Repeat for the recommended number of repetitions. Switch the dumbbell to your left arm, holding it with a reverse grip. Your right hand should hold your left biceps just above the elbow. While holding the left upper arm stationary with your right hand, curl your left hand forward and upward, while contracting the biceps. Rotate the hand so that the palm is facing upwards at the end of the curl. Exhale during this movement. Slowly bring the dumbbell 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
Grasp a dumbbell in your right hand, reverse grip, left hand holding your right biceps.
Lie on an incline bench with your feet on a bench in front of you. Hold a dumbbell in your right hand, with palms facing downwards (reverse grip), and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. This is your starting position.
Step 2
Curl your right hand forward and upward, while rotating the palm upwards.
Curl your right hand forward and upward, while contracting the biceps. Rotate the hand so that the palm is facing upwards at the end of the curl. The left hand will hold the right upper arm stationary. Exhale during this movement.
Step 3
Slowly bring the dumbbell back to the starting position.
Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold a dumbbell in your right hand, with a reverse grip, and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. Repeat as required.
Step 4
Grasp a dumbbell in your left hand, reverse grip, right hand holding your left biceps.
Lie on an incline bench with your feet on a bench in front of you. Hold a dumbbell in your left hand, with palms facing downwards (reverse grip), and elbow straight. Your elbow should be close to your body. The right hand should hold your left biceps just above the elbow. This is your starting position.
Step 5
Curl your left hand forward and upward, while rotating the palm upwards.
Curl your left hand forward and upward, while contracting the biceps. Rotate the hand so that the palm is facing upwards at the end of the curl. The right hand will hold the left upper arm stationary. Exhale during this movement.
Step 6
Slowly bring the dumbbell back to the starting position.
Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold a dumbbell in your left hand, with a reverse grip, and elbow straight. Your elbow should be close to your body. The right hand should hold your left biceps just above the elbow. Repeat as required.