Zottman Curl - Squat Water Bottle Single
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Biceps Forearms Shoulders Traps Strength Water Bottle Pull Home
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Get into a squat position, with your feet about shoulder-width apart and flat on the floor. Hold water bottles at your sides with a pronated grip (palms facing backwards). Your triceps should be on your kneecaps. This is the starting position. Curl the right bottle up to your shoulder while rotating your hand into an underhand (palm facing up) grip. Your upper arm should be stationary throughout the entire motion. Exhale during this movement. Slowly lower the bottle to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Curl the left bottle up to your shoulder while rotating your hand into an underhand (palm facing up) grip. Your upper arm should be stationary throughout the entire motion. Exhale during this movement. Slowly lower the bottle 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.
Step 1
In a squat position, hold water bottles with triceps on your kneecaps, palms facing backwards.
Get into a squat position, with your feet about shoulder-width apart and flat on the floor. Hold water bottles at your sides with a pronated grip (palms facing backwards). Your triceps should be on your kneecaps. This is the starting position.
Step 2
Curl the right bottle to your shoulder, rotating your hand to underhand grip.
Curl the right bottle up to your shoulder while rotating your hand into an underhand (palm facing up) grip. Your upper arm should be stationary throughout the entire motion. Exhale during this movement.
Step 3
Lower the bottle to the starting position.
Lower the bottle to the starting position. Inhale during this movement. Your upper arms should remain stationary throughout the entire motion. Hold water bottles at your sides with a pronated grip (palms facing backwards). Your triceps should be on your kneecaps. Repeat as required.
Step 4
Curl the left bottle to your shoulder, rotating your hand to underhand grip.
Curl the left bottle up to your shoulder while rotating your hand into an underhand (palm facing up) grip. Your upper arm should be stationary throughout the entire motion. Exhale during this movement.
Step 5
Lower the bottle to the starting position.
Lower the bottle to the starting position. Inhale during this movement. Your upper arms should remain stationary throughout the entire motion. Hold water bottles at your sides with a pronated grip (palms facing backwards). Your triceps should be on your kneecaps. Repeat as required.