Zottman Curl - Incline Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Strength Dumbbell 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 along with the brachioradialis muscle.
Lie on an incline bench. Grasp dumbbells, with a pronated grip, and let them hang beside the bench. This is your starting position. While holding the upper arms stationary, and keeping your elbows close to your sides, curl the dumbbells forward and upward, while contracting the biceps. Rotate the dumbbells until you have a supinated grip (palms facing down) at the top of the movement. Exhale during this movement. Slowly bring the dumbbells 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
Lie on an incline bench, holding dumbbells hanging down beside the bench, with a pronated grip.
Lie on an incline bench. Grasp dumbbells, with a pronated grip, and let them hang beside the bench. This is your starting position.
Step 2
Curl the dumbbells up, keeping the upper arms stationary. Rotate the hands to a supinated grip.
While holding the upper arm stationary, and keeping your elbows close to your sides, curl the dumbbells forward and upward, while contracting the biceps and rotating to a supinated grip. Exhale during this movement.
Step 3
Slowly bring the dumbbells back to the starting position.
Slowly bring the dumbbells back to the starting position. Inhale during this movement. Hold dumbbells, with a pronated grip, and let them hang beside the bench.