Zottman Curl - Standing Single Water Bottle

Recommendations: 2-3 Sets, 8-12 Reps

Beginner Biceps Forearms Shoulders Strength Water Bottle Pull Home

Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.

Benefits: This exercise works both heads of the biceps with a heavier weight than can typically be done with dumbbells.

Stand upright, with your knees slightly bent and your feet shoulder-width apart. Hold a water bottle 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 bottle back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions. Switch the water bottle 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 bottle 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.