Zottman Curl - Resistance Tube Single

Recommendations: 2-3 Sets, 10-15 Reps

Beginner Biceps Forearms Shoulders 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.

Obtain a resistance tube. Stand upright, with your knees slightly bent and your feet shoulder-width apart, with your right foot on one end of the resistance tube. Hold the resistance tube handle in your right hand, with a pronated (reverse) 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. As your curl the handle, rotate the hand until the hand is supinated (palm facing up). The left hand will hold the right upper arm stationary. Exhale during this movement. Slowly bring the handle back to the starting position. Inhale during this movement. Hold the resistance tube handle in your right hand, with a pronated (reverse) grip, and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. Repeat for the recommended number of repetitions. Repeat for the recommended number of repetitions. Stand upright, with your knees slightly bent and your feet shoulder-width apart, with your left foot on one end of the resistance tube. Hold the resistance tube handle in your left hand, with a pronated (reverse) grip, and elbow straight. Your elbow should be close to your body. The right hand should hold your left biceps just above the elbow. This is your starting position. While holding the left upper arm stationary with your right hand, curl your left hand forward and upward, while contracting the biceps. As your curl the handle, rotate the hand until the hand is supinated (palm facing up). Exhale during this movement. Slowly bring the handle back to the starting position. Inhale during this movement. Hold the resistance tube handle in your left hand, with a pronated (reverse) grip, and elbow straight. Your elbow should be close to your body. The right hand should hold your left biceps just above the elbow. 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.