Zottman curl: workout for biceps and forearms

This exercise targets: biceps, forearms
For this exercise, you will need: two dumbbells

Stand shoulder-width apart and hold two dumbbells at arm's length with your palms facing up, as if you were performing a biceps curl. Your upper arms are by your sides at all times, and you should keep your elbows locked at your sides.

Curl both dumbbells up toward your shoulders. When you reach the top, pause and rotate your wrists so your palms face straight down. Slowly return to the starting position with your palms facing toward your body. When your arms are straight, rotate your wrists to the starting position and repeat.

Tips:
Inhale at the starting position. Exhale as you bring the dumbbells up.
Your upper arms are stationary; only the forearms move.
Zottman curls start with a curl and end with a reverse curl.
If you have weak wrists or elbows, begin with lighter dumbbells.
Concentrate on keeping your elbows close to your body and don't lean back as you move the weight up.
Once you are comfortable with the Zottman curl, perform a reverse Zottman curl: start with a reverse curl and return to the starting position with a curl.




Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions

Category:

Sports

Tags:

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