Zottman Curl - Resistance Tube Bent Over

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 on 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 handles up to your shoulders while rotating your hands to a supinated (underhand) grip. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement. Slowly lower the handles 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.