Zottman Curl - Resistance Bent Over Alternate
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Biceps Forearms Shoulders Strength Resistance Tube Pull Gym
Purpose: This exercise works the biceps muscles but focuses also on the brachioradialis (a muscle that crosses the elbow joint and assists in rotating the forearm).
Benefits: This exercise does a good job of placing maximum tension on the biceps in the fully contracted position and also supinates the forearm.
Obtain two resistance tubes of equal resistance. Stand, with your feet the ends of the resistance tubes. Hold the handles with your hands about shoulder-width apart and your palms facing down (overhand grip). Bend over with your feet about shoulder width apart. Let the handles hang with your arms straight down. This is the starting position. Curl the right handle up to your shoulders while rotating your right hand to a supinated (underhand) grip. Your upper arm should remain stationary throughout the entire motion. Exhale during this movement. Slowly lower the handle to the starting position. Inhale during this movement. Hold the handles with your hands about shoulder-width apart and your palms facing down (overhand grip). Bend over with your feet about shoulder width apart. Let the handles hang with your arms straight down. Curl the left handle up to your shoulders while rotating your left hand to a supinated (underhand) grip. Your upper arm should remain stationary throughout the entire motion. Exhale during this movement. Slowly lower the handle to the starting position. Inhale during this movement. Hold the handles with your hands about shoulder-width apart and your palms facing down (overhand grip). Bend over with your feet about shoulder width apart. Let the handles hang with your arms straight down. Repeat for the required number of repetitions.
The biceps is a straight muscle which has two heads. The long head crosses both the elbow and the shoulder joints. It bends the arm at 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
Bend over, holding resistance tube handles with the arms straight, overhand grip.
Obtain two resistance tubes of equal resistance. Stand, with your feet the ends of the resistance tubes. Hold the handles with your hands about shoulder-width apart and your palms facing down (overhand grip). Bend over with your feet about shoulder width apart. Let the handles hang with your arms straight down. This is the starting position.
Step 2
Curl the right handle to your chin, rotating to underhand grip.
Curl the right handle up to your shoulders while rotating your right hand to a supinated (underhand) grip. Your upper arm should remain stationary throughout the entire motion. Exhale during this movement.
Step 3
Slowly lower the right handle to the starting position.
Slowly lower the right handle to the starting position. Hold the handles with your hands about shoulder-width apart and your palms facing down (overhand grip). Bend over with your feet about shoulder width apart. Let the handles hang with your arms straight down.
Step 4
Curl the left handle to your chin, rotating to underhand grip.
Curl the left handle up to your shoulders while rotating your left hand to a supinated (underhand) grip. Your upper arm should remain stationary throughout the entire motion. Exhale during this movement.
Step 5
Slowly lower the left handle to the starting position.
Slowly lower the left dumbbell to the starting position. Hold the handles with your hands about shoulder-width apart and your palms facing down (overhand grip). Bend over with your feet about shoulder width apart. Let the handles hang with your arms straight down.