Zottman Curl - Standing Incline Single
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Strength Dumbbell Incline 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.
Stand behind an incline bench, with your knees slightly bent and your feet shoulder-width apart. Hold a dumbbell in your right hand, with the palms of the hand in a pronated grip (palm facing down). Your right armpit should be at the top of the incline bench and your right triceps lying on it. This is the starting position. Hold the upper arm stationary and curl your right hand forward and upward while contracting the biceps and rotating the hand to a supinated grip (palm facing up). Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Slowly bring the dumbbell back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions. Stand behind an incline bench, with your knees slightly bent and your feet shoulder-width apart. Hold a dumbbell in your left hand, with the palms of the hand in a pronated grip (palm facing down). Your left armpit should be at the top of the incline bench and your left triceps lying on it. This is the starting position. Hold the upper arm stationary and curl your left hand forward and upward while contracting the biceps and rotating the hand to a supinated grip (palm facing up). Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Slowly bring the dumbbell back to the starting position. Inhale during this movement. 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
Stand behind an incline bench, right armpit at the top of the bench, triceps lying on the bench. Hold a dumbbell with underhand grip.
Stand behind an incline bench, with your knees slightly bent and your feet shoulder-width apart. Hold a dumbbell in your right hand, with the palms of the hand in a supinated grip (palm facing up). Your right armpit should be at the top of the incline bench and your right triceps lying on it. This is the starting position.
Step 2
Curl the dumbbell up, rotating the right hand to a supinated grip, squeezing your biceps at the top of the movement.
Hold the upper arm stationary and curl your right hand forward and upward while contracting the biceps and rotating the hand to a supinated grip. Exhale during this movement. Continue the movement until your biceps is fully contracted and the barbell is at shoulder level.
Step 3
Slowly lower the dumbbell to the starting position.
Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold a dumbbell in your right hand, with the palms of the hand in a supinated grip (palm facing up). Your right armpit should be at the top of the incline bench and your right triceps lying on it. Repeat as required.
Step 4
Stand behind an incline bench, left armpit at the top of the bench, triceps lying on the bench. Hold a dumbbell with underhand grip.
Stand behind an incline bench, with your knees slightly bent and your feet shoulder-width apart. Hold a dumbbell in your left hand, with the palms of the hand in a supinated grip (palm facing up). Your left armpit should be at the top of the incline bench and your left triceps lying on it. This is the starting position.
Step 5
Curl the dumbbell up, rotating the left hand to a supinated grip, squeezing your biceps at the top of the movement.
Hold the upper arm stationary and curl your left hand forward and upward while contracting the biceps and rotating the left hand to a supinated grip. Exhale during this movement. Continue the movement until your biceps is fully contracted and the barbell is at shoulder level.
Step 6
Slowly lower the dumbbell 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 the palms of the hand in a supinated grip (palm facing up). Your left armpit should be at the top of the incline bench and your left triceps lying on it. Repeat as required.