Zottman Curl | Exercise Guide


Learn how to do a Zottman Curl.

Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Intermediate

| Directions |
1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

2. Make sure the palms of the hands are facing each other. This will be your starting position.

3. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.

4. Hold the contracted position for a second as you squeeze the biceps.

5. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.

6. Slowly begin to bring the dumbbells back down using the pronated grip.

7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.

8. Repeat for the recommended amount of repetitions.

| Bodybuilding.com |
Fitness Apps ► http://bbcom.me/1WaJ48D
Sales & Specials ► http://bbcom.me/1WaJ1cR
Fitness Articles ► http://bbcom.me/1WaJ3lc
#1 Online Supplement Store ► http://bbcom.me/1WaJ0pk
Free Fitness Plans ► http://bbcom.me/1WaJ2xD

| Follow Us |
YouTube® ► http://bit.ly/1RSJFa4
Facebook ► http://on.fb.me/1lomhpr
Instagram ► http://bit.ly/1LzBxab
Twitter ► http://bit.ly/1RSJQlL
Google+ ► http://bit.ly/1NRe8qu
Pinterest ► http://bit.ly/1OOZgY4
Spotify ► http://spoti.fi/1NRebm0

We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.



0 0 votes
Article Rating
Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments




Copyright © 2015 FitVids.tv. All rights reserved.
0
Would love your thoughts, please comment.x
()
x