la manera de darle vueltas a las cosas y complicarse la vida de siempre los ejercicios mas basicos son los que mejores resultados dan solo tienen k ver los entrenamientos de ronnie colema y compañia yo diria que el entrenamiento es un 30% el descason un 20% y la dieta un 50% de lo que se consigue.
This was Bruce Lee's favourite curl. Check out his forearms and biceps. If you don't think he was professional body builder, then you don't know one when you see one.
@zerordieb87 You are sadly mistaken, while he didn't compete in body building tournaments, he was DEFINITELY building his body since he was 13. If it weren't for his expertise in expressing the body, he would have never been in movies. He gained a living from his body which he built him self, therefore i believe the term 'professional' stands.
@Ryder31415 the word professional implies that he did it as a career, so he was a professional actor, and a professional martial artist. he was as much of a professional body builder as i am. that is not to say that he was not an amazing body builder and that he could have been a professional body builder, but he wasn't.
"Great way to develop elbow tendinitis"...you're funny. Use the right weight, don't cheat, use proper form, and you shouldn't. This is a great movement.
The thing that makes this such an effective movement is the rotation of the forearm. Research shows that rotation/supination is necessary for maximal stimulation of the biceps. It works.
I'm having doubts about this exercise...Although it does work the forearm, I think it takes resistance off the bicep in the negative, eccentric phase....for me at least.
You're right, but that's something that should be addressed by the other exercises you do for biceps. I'll do Zottmans, db preacher curls and cable hammer curls, for instance, in a routine. I love the db preachers because you can use you off hand to get negatives. In fact, sometimes I'll go heavier than I can even lift and do all negatives on db preachers.
Trust me, Zottmans work, and they're advocated by lots of people who know what they're talking about like Poliquin and Draper.
Thanks...I took your advice and tried it again...I do feel it, a lot, in my forearm, and lord knows I have skinny forearms. But isn't the Zottman just the negative portion of the "Hammer Curl"? Why not just do a few sets of hammer curls after doing a few sets of regular curls? Is there anything different or better that the Zottman does beyond these other ones?
There is something different from the hammer, which is the rotation of the forearm during the movement. That supination/pronation helps to stimulate the overall musculature in the arm better than a movement without rotation. Like I said, I don't rely on Z-curls exclusively by any means, but they are in my roster of arm exercises. Remember also that back exercises with an underhand grip are some of the very best exercises for stimulating growth in the upper arms, like underhand bb rows.
This was also one of Arnold's favorite biceps exercises when he was building his massive biceps, he said this, cheat barbell curls and regular dumbell curls were the 3 best exercises he used
It's not one or the other. Both factors can affect your muscle gain.
With the Zottman curl I favor a slower eccentric since it's essentially an overload eccentric movement.
You can progress by adding more reps or by increasing the time under tension. Either way can be beneficial.
To determine the optimal way for you to to gain muscle you need a scientifically-designed training and nutrition program. Check out the website in the video info if you need help with this.
turn them over more then you are good
EtchedInOak 6 months ago
ohhh so thats how u do it.....
jero123100 7 months ago
charlie sheen mastered this exercise
qsnipes 1 year ago
la manera de darle vueltas a las cosas y complicarse la vida de siempre los ejercicios mas basicos son los que mejores resultados dan solo tienen k ver los entrenamientos de ronnie colema y compañia yo diria que el entrenamiento es un 30% el descason un 20% y la dieta un 50% de lo que se consigue.
MegaCarbe 1 year ago
light weight baby
seanoh1991 1 year ago
I will remain skeptical until I see proper bodybuilders doing this exercise.
CNSZU 2 years ago
bruce lee did this
THEREALghostlaced 2 years ago
@THEREALghostlaced I respect Bruce Lee, but I was thinking more in terms of professional bodybuilders.
CNSZU 2 years ago
i think bruce lee is professional enough
Asianbag4 2 years ago
This was Bruce Lee's favourite curl. Check out his forearms and biceps. If you don't think he was professional body builder, then you don't know one when you see one.
QwidgyboMan 2 years ago
@QwidgyboMan he wasnt a professional body builder he was an actor and martial artist.
zerordieb87 11 months ago
@zerordieb87 You are sadly mistaken, while he didn't compete in body building tournaments, he was DEFINITELY building his body since he was 13. If it weren't for his expertise in expressing the body, he would have never been in movies. He gained a living from his body which he built him self, therefore i believe the term 'professional' stands.
Ryder31415 11 months ago
@Ryder31415 the word professional implies that he did it as a career, so he was a professional actor, and a professional martial artist. he was as much of a professional body builder as i am. that is not to say that he was not an amazing body builder and that he could have been a professional body builder, but he wasn't.
zerordieb87 11 months ago
@zerordieb87 Fair enough, we must agree to disagree.
Ryder31415 11 months ago
@CNSZU
Says the twig trying to get big
rock3ralex 1 year ago
@buttersworth13 The Art of Expressing the Human Body??? Ha I'm here for the same reason
DarkSlayer613 2 years ago 5
@DarkSlayer613 @buttersworth13 Wow nice, I'm actually reading this book right now and I'm here for the exact same reason, haha.
TekkenKing10 6 months ago
"Great way to develop elbow tendinitis"...you're funny. Use the right weight, don't cheat, use proper form, and you shouldn't. This is a great movement.
dkir 2 years ago
This has been flagged as spam show
Great way to develop elbow tendinitis.
LesLess 2 years ago
This workout was actually one of Bruce Lee's favorites...
cody227 2 years ago 16
@cody227 ahaha, I'm reading a book on Bruce Lee and I didn't know this exercise was and I looked up the video.
buttersworth13 2 years ago 4
The thing that makes this such an effective movement is the rotation of the forearm. Research shows that rotation/supination is necessary for maximal stimulation of the biceps. It works.
Sierra688 2 years ago 5
I'm having doubts about this exercise...Although it does work the forearm, I think it takes resistance off the bicep in the negative, eccentric phase....for me at least.
jarden69 2 years ago
You're right, but that's something that should be addressed by the other exercises you do for biceps. I'll do Zottmans, db preacher curls and cable hammer curls, for instance, in a routine. I love the db preachers because you can use you off hand to get negatives. In fact, sometimes I'll go heavier than I can even lift and do all negatives on db preachers.
Trust me, Zottmans work, and they're advocated by lots of people who know what they're talking about like Poliquin and Draper.
Sierra688 2 years ago
Thanks...I took your advice and tried it again...I do feel it, a lot, in my forearm, and lord knows I have skinny forearms. But isn't the Zottman just the negative portion of the "Hammer Curl"? Why not just do a few sets of hammer curls after doing a few sets of regular curls? Is there anything different or better that the Zottman does beyond these other ones?
jarden69 2 years ago
There is something different from the hammer, which is the rotation of the forearm during the movement. That supination/pronation helps to stimulate the overall musculature in the arm better than a movement without rotation. Like I said, I don't rely on Z-curls exclusively by any means, but they are in my roster of arm exercises. Remember also that back exercises with an underhand grip are some of the very best exercises for stimulating growth in the upper arms, like underhand bb rows.
Sierra688 2 years ago
This was also one of Arnold's favorite biceps exercises when he was building his massive biceps, he said this, cheat barbell curls and regular dumbell curls were the 3 best exercises he used
moorigs 3 years ago
bruce lee loved this exercise
stitcha123 3 years ago 24
@stitcha123 Yeah I read it was one of his favorites out of most of his exercises so I had to youtube what it was.
BrokenRaine 1 year ago
does the number of reps and the timing of the rising and falling of the dumbbells affect the muscle soreness and development?
in other words, if i do a lot, will i get stronger and more muscle mass
or is it how well i do them
patrickkimchi 3 years ago
It's not one or the other. Both factors can affect your muscle gain.
With the Zottman curl I favor a slower eccentric since it's essentially an overload eccentric movement.
You can progress by adding more reps or by increasing the time under tension. Either way can be beneficial.
To determine the optimal way for you to to gain muscle you need a scientifically-designed training and nutrition program. Check out the website in the video info if you need help with this.
AthleticMuscle 3 years ago
The first movement u are using the biceps !
WTF I tought it was for forearms...
CA7LOS 3 years ago
It's both.
Anytime you do a curl you will get some biceps activation. Reverse curl variations hit the forearms and brachialias harder though.
AthleticMuscle 3 years ago
One of my favorite exercises. Your system is fantastic by the way!
tom122079 3 years ago