Zottman Curl - Resistance Ball Single
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Biceps Forearms Strength Fitness Ball Resistance Tube Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise works both heads of the biceps along with the brachioradialis muscle.
Hook a resistance tube to the right side of a fitness ball. Sit on the fitness ball, with your feet flat on the floor. Hold the handle for the resistance tube in your right hand, with palm pronated grip. The handle hangs down at the side. This is the starting position. Curl the handle up to your shoulder, keeping your elbow close to your side. Rotate the handle as it rises to a supinated (palm up) grip. Once you have reached the top of the motion, move your elbows out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the handle to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Hook a resistance tube to the left side of a fitness ball. Sit on the fitness ball, with your feet flat on the floor. Hold the handle for the resistance tube in your left hand, with palm pronated grip. The handle hangs down at the side. This is the starting position. Curl the handle up to your shoulder, keeping your elbow close to your side. Rotate the handle as it rises to a supinated (palm up) grip. Once you have reached the top of the motion, move your elbows out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the handle 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 a resistance tube handle down at your right side, palms facing down.
Hook a resistance tube to the right side of a fitness ball. Sit on the fitness ball, with your feet flat on the floor. Hold the handle for the resistance tube in your right hand, with palm pronated grip. The handle hangs down at the side. This is the starting position.
Step 2
Curl the handle to your shoulder. Rotate the handle from pronated to supinated as it rises.
Curl the handle up to your shoulder, keeping your elbow close to your side. Rotate the handle as it rises to a supinated (palm up) grip. Once you have reached the top of the motion, move your elbows out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement.
Step 3
Slowly lower the handle to the starting position.
Slowly lower the handle to the starting position. Inhale during this movement. Hold the handle for the resistance tube in your right hand, with palm pronated grip. The handle hangs down at the side. Repeat as required.
Step 4
Sit on a fitness ball holding a resistance tube handle down at your left side, palms facing down.
Hook a resistance tube to the left side of a fitness ball. Sit on the fitness ball, with your feet flat on the floor. Hold the handle for the resistance tube in your left hand, with palm pronated grip. The handle hangs down at the side. This is the starting position.
Step 5
Curl the handle to your shoulder. Rotate the handle from pronated to supinated as it rises.
Curl the handle up to your shoulder, keeping your elbow close to your side. Rotate the handle as it rises to a supinated (palm up) grip. Once you have reached the top of the motion, move your elbows out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement.
Step 6
Slowly lower the handle to the starting position.
Slowly lower the handle to the starting position. Inhale during this movement. Hold the handle for the resistance tube in your left hand, with palm pronated grip. The handle hangs down at the side. Repeat as required.