Zottman Curl - Standing Incline

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Biceps Forearms Shoulders Strength Dumbbell Incline Bench 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 with a heavier weight than can typically be done with dumbbells.

Stand behind an incline bench, with your knees slightly bent and your feet shoulder-width apart. Hold dumbbells, with the palms of the hand in a pronated grip (palm facing down). Your armpits should be at the top of the incline bench and your triceps lying on it. This is the starting position. While holding the upper arms stationary, curl the dumbbells forward and upward while contracting the biceps. The dumbbells will rotate so that the hand will be supinated at the top of the movement. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Slowly bring the dumbbells back to the starting position. Inhale during this movement. Hold dumbbells, with the palms of the hand in a pronated grip (palm facing down). Your armpits should be at the top of the incline bench and your triceps lying on it. 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.