Zottman Curl - Fitness Ball Dumbbell Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Strength Dumbbell Fitness Ball Pull Gym
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. The rotation in this exercise works the forearm muscles.
Sit on a fitness ball with your feet flat on the floor. Hold dumbbells, with the palms of the hands facing to the back, down at your sides. Your elbows should be close to your body. This is your starting position. While holding the upper arm stationary, curl your right hand forward and upward, while contracting the biceps. The right hand will rotate to an underhand position. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold dumbbells, with the palms of the hands facing to the back, down at your sides. Your elbows should be close to your body. While holding the upper arm stationary, curl your left hand forward and upward, while contracting the biceps. The right hand will rotate to an underhand position. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. 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
Sit on a fitness ball, dumbbells at your sides, palms facing to the back.
Sit on a fitness ball with your feet flat on the floor. Hold dumbbells, with the palms of the hands facing to the back, down at your sides. Your elbows should be close to your body. This is your starting position.
Step 2
Curl the right dumbbell up, rotating your right hand to an underhand position.
While holding the upper arm stationary, curl your right hand forward and upward, while contracting the biceps. The right hand will rotate to an underhand position. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.
Step 3
Lower the right dumbbell to the starting position.
Slowly bring the right dumbbell back to the starting position. Inhale during this movement. Hold dumbbells, with the palms of the hands facing to the back, down at your sides. Your elbows should be close to your body. .
Step 4
Curl the left dumbbell up, rotating your left hand to an underhand position.
While holding the upper arm stationary, curl your left hand forward and upward, while contracting the biceps. The left hand will rotate to an underhand position. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.
Step 5
Lower the left dumbbell to the starting position.
Slowly bring the left dumbbell back to the starting position. Inhale during this movement. Hold dumbbells, with the palms of the hands facing to the back, down at your sides. Your elbows should be close to your body.