Zottman Curl - Squat Water Bottle

Recommendations: 2-3 Sets, 8-12 Reps

Beginner Biceps Forearms Shoulders Traps Strength Water Bottle Pull Home

Purpose: This exercise strengthens the biceps.

Benefits: This exercise isolates the biceps so that momentum does not come into play.

Get into a squat position, with your feet about shoulder-width apart and flat on the floor. Hold water bottles at your sides with a pronated grip (palms facing backwards). Your triceps should be on your kneecaps. This is the starting position. Curl the bottles up to your shoulders while rotating your hands into an underhand (palms facing up) 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.