ZOTTMAN CURLS Equals MASSIVE BICEPS
Benefits of The Zottman Curl
Advantages of the Zottman Curl
Looking for an exceptional exercise to sculpt substantial biceps and sturdy forearms? Look no further than the time-tested Zottman Curl. This regimen uniquely emphasizes forearm development, a typically overlooked aspect in arm workouts. Whether aiming for eye-catching beach aesthetics or a snug fit in your preferred shirt, the Zottman Curl is your go-to. Discover the proper execution of this exercise, including recommended repetitions, essential equipment, targeted muscle groups, perks, and potential variations. Let's delve in:
How to Correctly Perform the Zottman Curl
· Grab the dumbbells with a weight you can manage comfortably
· At arm’s length, hold them with your palm front
· Stand straight, your feet slightly apart
· Tuck in and lock the elbows before you start lifting the weights.
· With your palm facing front lift them until they reach your shoulder height. But twist them 180 degrees before they reach the shoulder. With the palm now facing the opposite side, descend the dumbbell gently while resisting the weight with your forearms.
· When your arms are back at the starting point, twist them 180 degrees to turn the palm facing front. And then start all over.
Rep Range
The specific number of reps depends on your fitness target. But the typical rep range should be from 10-12 reps and then do 3-4 sets.
Target Muscles
This workout focuses on the biceps primarily. Specifically, it targets the long head and short head as they work as one when lifting the weight. Further, the brachioradial is is part of the arm muscles that are also targeted. It’s the strongest muscle on your arm and is also visible.
Lastly, the brachialis is another muscle the builds from this exercise. Other body muscles groups that take part in the Zottman curl include back muscles and abs that helps with body support and stability.
Effectiveness of the Zottman Curl
The Zottman curl engages your forearm muscles in two ways. There’s the front and reverse that ensure you gain the build and power to lift and resist the weight.
Benefits
· Improves the aesthetics of your arm
· Activates your forearm
· Builds the size and power for your forearm
· Improves the stability of the upper body by tightening the core during your reps.
· Provides variation that your muscles need for activation and growth
Equipment to use
· A pair of dumbbells
Zottman Curl Variations
· Resistant Band curls
When there are no dumbbells available, resistant band curls are a better alternative to the Zottman curl. You will follow the same steps above but with the use of the band instead of the dumbbells.
· Reverse Zottman Curl
What you’ve practiced above focuses on building your forearm through resistance. But the reverse Zottman Curl focuses on building your forearm through lifting the weight.
· Alternating Tension Curls
This variation requires you to brace yourself because you are doing the Zottman curl continuously without breaks. Rather than lifting both hands together, you will be doing this alternatively. So, while one hand is raised the other drops.
