Zottman Curl - Seated Single Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders 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 (flat) bench with your feet shoulder-width apart. Hold a dumbbell in your right hand, with an overhand grip, and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. This is your starting position. Curl your right hand forward and upward, while contracting the biceps. The left hand will hold the right upper arm stationary. The right hand will rotate to an underhand position. Exhale during this movement. Slowly bring the dumbbell back to the starting position. Inhale during this movement. . Hold a dumbbell in your right hand, with an overhand grip, and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. Repeat for the recommended number of repetitions. Switch the dumbbell to your left arm, holding it with an overhand grip. Your right hand should hold your left biceps just above the elbow. While holding the left upper arm stationary with your right hand, curl your left hand forward and upward, while contracting the biceps. The right hand will rotate to an underhand position. Exhale during this movement. Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold a dumbbell in your left hand, with an overhand grip, and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. Repeat for the recommended number of repetitions.
The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends 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.
Step 1
Sit on a flat bench. Grasp a dumbbell in your right hand, overhand grip, left hand holding your right biceps.
Sit on a supine (flat) bench with your feet shoulder-width apart. Hold a dumbbell in your right hand, with an overhand grip, and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. This is your starting position.
Step 2
Curl your right hand forward and upward, rotating to an underhand grip, while contracting the biceps.
Curl your right hand forward and upward, while contracting the biceps. The left hand will hold the right upper arm stationary. The right hand will rotate to an underhand position. Exhale during this movement.
Step 3
Slowly bring the dumbbell back to the starting position.
Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold a dumbbell in your hand, with an overhand grip, and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. Repeat as required.
Step 4
Switch the dumbbell to your left arm, your right hand holds your left biceps just above the elbow.
Sit on a supine (flat) bench with your feet shoulder-width apart. Hold a dumbbell in your left hand, with an overhand grip, and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. This is your starting position.
Step 5
Curl your left hand forward and upward, rotating to an underhand grip, while contracting the biceps.
Curl your left hand forward and upward, while contracting the biceps. The left hand will rotate to an underhand position. The right hand will hold the left upper arm stationary. Exhale during this movement.
Step 6
Slowly bring the dumbbell back to the starting position.
Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold a dumbbell in your left hand, with an overhand grip, and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. Repeat as required.