Zottman curls
An exercise which attempts to stimulate all the elbow flexor muscles, the Zottman curl exercise is similar in execution to the common dumbbell curl, with a variation on the descend where the wrist is turned so that the palm of the hand is facing downwards (reverse grip).
Effectively recruiting the biceps brachii on the ascend, the brachialis is receive a lot of stress on the descend of the exercise, when the biceps brachii are in a mechanically weaker position due to the shift of grip.
Performing Zottman curls
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Find dumbbells that are of a suitable weight for you to execute the exercise.
- Grasp dumbbells.
- Keep torso erect and back straight, with upper arms and elbows stationary at your sides.
- Start with dumbbells down by your sides, with palms facing towards body.
- Just using flexion of the elbow, curl the dumbbell up, rotating the wrist so that at the top of the movement the palm is facing upwards.
- Keep elbows stationary throughout exercise.
- After peak contraction, slowly lower the dumbbell, rotating the wrist so that the palms are facing downwards. Complete the lower portion of the eccentric phrase of the exercise with the pronated (palms down) grip.
- Repeat the same movement for the other arm, once completed.
- Repeat for desired number of repetitions.
Zottman curls courtesy of Fitness Uncovered - Bodybuilding & Fitness
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