Zottman Curl - Resistance Tube Ball

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 handles up to your shoulders, keeping your elbows close to your sides. Rotate the handles as they rise 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 handles 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..