Zottman Curl - Resistance Tube Ball Alternate
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Biceps Forearms Strength Fitness Ball 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 bands of equal resistance. Hook a resistance tube to the each sides of a fitness ball. Sit on the fitness ball, with your feet flat on the floor. Hold the handles for the resistance tube in your hands, with palms pronated grip. The handles hang down at the side. This is the starting position. Curl the right 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. Hold the handles for the resistance tube in your hands, with palms pronated grip. The handles hang down at the side. Curl the left 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. Hold the handles for the resistance tube in your hands, with palms pronated grip. The handles hang down at the side. 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 resistance tube handles down at your right side, palms facing down.
Obtain two resistance bands of equal resistance. Hook a resistance tube to the each sides of a fitness ball. Sit on the fitness ball, with your feet flat on the floor. Hold the handles for the resistance tube in your hands, with palms pronated grip. The handles hang down at the side. This is the starting position.
Step 2
Curl the right handle to your shoulder. Rotate the handle from pronated to supinated as it rises.
Curl the right 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 handles for the resistance tube in your hands, with palms pronated grip. The handles hang down at the side.
Step 4
Curl the left handle to your shoulder. Rotate the handle from pronated to supinated as it rises.
Curl the left 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 5
Slowly lower the handle to the starting position.
Slowly lower the handle to the starting position. Inhale during this movement. Hold the handles for the resistance tube in your hands, with palms pronated grip. The handles hang down at the side.