Zottman Curl - Resistance Standing 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 upright, with your knees slightly bent and your feet shoulder-width apart, on one end of each resistance tube. Hold the resistance tube handles, with the palms of the hands facing down, and in front of your thighs. Your elbows should be close to your body. This is your starting position. While holding the upper arm stationary, curl your right hand forward and upward, while contracting the biceps. The hand will rotate to an underhand position. Exhale during this movement. Continue the movement until your biceps are fully contracted and the handles are at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the handle back to the starting position. Inhale during this movement. . Hold the resistance tube handles, with the palms of the hands facing down, and in front of your thighs. Your elbows should be close to your body. While holding the upper arm stationary, curl your left hand forward and upward, while contracting the biceps. The hand will rotate to an underhand position. Exhale during this movement. Continue the movement until your biceps are fully contracted and the handles are at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the handle back to the starting position. Inhale during this movement. Hold the resistance tube handles, with the palms of the hands facing down, and in front of your thighs. Your elbows should be close to your body. 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.