Zottman Curl - Seated Water Bottle Reverse Narrow
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Biceps Forearms Shoulders Traps Strength Water Bottle Chair Pull Home
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Sit on a chair, with your feet flat on the floor and close together. Hold water bottles at your sides with a supinated grip (palms facing forwards). This is the starting position. Curl the bottles up to your shoulders while rotating your hands into an overhand (palms facing down) grip. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Slowly lower the bottles to the starting position. Inhale during this movement. 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.
Step 1
Sit on a chair, water bottles at your sides, palms facing forwards.
Sit on a chair, with your feet flat on the floor and close together. Hold water bottles at your sides with a supinated grip (palms facing forwards). This is the starting position.
Step 2
Curl the bottles to your shoulders, rotating to an underhand grip.
Curl the bottles up to your shoulders while rotating your hands into an overhand (palms facing down) grip. Your upper arms should stationary throughout the entire motion. Exhale during this movement.
Step 3
Lower the bottles to the starting position.
Lower the bottles to the starting position. Inhale during this movement. Your upper arms should remain stationary throughout the entire motion.