Zottman Curl - Resistance Tube Bent Over Single

Recommendations: 2-3 Sets, 10-15 Reps

Beginner Biceps Forearms Strength Resistance Tube 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 upright, with your right foot on one end of a resistance tube. Bend over, feet shoulder-width apart and hold the handle for the resistance tube in your right hand, with palm pronated grip. The handle hangs down at the side. You look forward (not down). This is the starting position. Curl the handle up to your shoulder, keeping your elbow close to your side. Rotate the handle as it rises to a supinated (palm up) grip. Once you have reached the top of the motion, move your elbows out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the handle to the starting position. Inhale during this movement. Bend over, feet shoulder-width apart and hold the handle for the resistance tube in your right hand, with palm pronated grip. The handle hangs down at the side. You look forward (not down). Repeat for the required number of repetitions. Stand upright, with your left foot on one end of a resistance tube. Bend over, feet shoulder-width apart and hold the handle for the resistance tube in your left hand, with palm pronated grip. The handle hangs down at the side. You look forward (not down). This is the starting position. Curl the handle up to your shoulder, keeping your elbow close to your side. Rotate the handle as it rises to a supinated (palm up) grip. Once you have reached the top of the motion, move your elbows out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the handle to the starting position. Inhale during this movement. Bend over, feet shoulder-width apart and hold the handle for the resistance tube in your left hand, with palm pronated grip. The handle hangs down at the side. You look forward (not down). 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..