Zottman Curl - Seated Dumbbell

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

Beginner Biceps Forearms Shoulders Traps Strength Dumbbell Flat Bench Pull Gym

Purpose: This exercise strengthens the biceps.

Benefits: This exercise works both heads of the biceps as well as muscles involved in rotating 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.