Zottman Curl - Seated Dumbbell Narrow Stance

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Biceps Forearms Shoulders Traps Strength Dumbbell Flat Bench 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.

Sit on a supine bench, with your feet flat on the floor. Hold dumbbells at your sides with a pronated grip (palms facing backwards). This is the starting position. Curl the dumbbells up to your shoulders while rotating your hands into an underhand (palms facing up) grip. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Slowly lower the dumbbells to the starting position. Inhale during this movement. 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.