Zottman Curl - Overhang Single Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Strength Dumbbell Incline Bench Pull Gym
Purpose: This exercise works the biceps muscles.
Benefits: This exercise is similar in effect to the Spider curl and does a good job of placing maximum tension on the biceps in the fully contracted position.
Lie face down on an incline bench. Hold dumbbells and your palms facing down (overhand grip). Let the dumbbells hang with your arms straight down. This is the starting position. Curl the right dumbbell up to your chin in an arc, rotating your hands from a palms down to a palms up (underhand) grip. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Curl the left dumbbell up to your chin in an arc, rotating your hands from a palms down to a palms up (underhand) grip. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement. Slowly lower the dumbbell 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
Lie face down on an incline bench, holding dumbbells with the arms straight and palms facing down.
Lie face down on an incline bench. Hold dumbbells and your palms facing down (overhand grip). Let the dumbbells hang with your arms straight down. This is the starting position.
Step 2
Curl the right dumbbell in an arc to your chin, keeping your upper arms stationary, rotating your hands to palms up grip.
Curl the right dumbbell up to your chin in an arc, rotating your hands from a palms down to a palms up (underhand) grip. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement.
Step 3
Slowly lower the dumbbell to the starting position.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold dumbbells and your palms facing down (overhand grip). Let the dumbbells hang with your arms straight down. Repeat as required.
Step 4
Curl the left dumbbell in an arc to your chin, keeping your upper arms stationary, rotating your hands to palms up grip.
Curl the left dumbbell up to your chin in an arc, rotating your hands from a palms down to a palms up (underhand) grip. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement.
Step 5
Slowly lower the dumbbell to the starting position.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold dumbbells and your palms facing down (overhand grip). Let the dumbbells hang with your arms straight down. Repeat as required.