Zottman Curl - Standing Incline Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Strength Dumbbell Incline Bench 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 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 arm stationary, curl the right dumbbell forward and upward while contracting the biceps. The dumbbells should rotate so that they are in a supinated position at the top of the movement. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Slowly bring the dumbbell 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. While holding the upper arm stationary, curl your left hand forward and upward while contracting the biceps. The dumbbells should rotate so that they are in a supinated position at the top of the movement. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Slowly bring the dumbbell 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.
Step 1
Stand behind an incline bench, armpits at the top of the bench, triceps lying on the bench. Hold dumbbells with reverse grip.
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.
Step 2
Curl the right dumbbell up, squeezing your biceps at the top of the movement.
While holding the upper arm stationary, curl the right dumbbell forward and upward while contracting the biceps. The dumbbells should rotate so that they are in a supinated position at the top of the movement. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level.
Step 3
Slowly lower the dumbbell to the starting position.
Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold dumbbells, with the palms of the hand in a reverse grip (palm facing down). Your armpits should be at the top of the incline bench and your triceps lying on it.
Step 4
Curl the left dumbbell up, squeezing your biceps at the top of the movement.
While holding the upper arm stationary, curl your left hand forward and upward while contracting the biceps. The dumbbells should rotate so that they are in a supinated position at the top of the movement. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level.
Step 5
Slowly lower the dumbbell to the starting position.
Slowly bring the dumbbell 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.