The Zottman curl is a variation of the bicep curl exercise that targets the biceps and forearms. It involves a combination of supination (palms up) and pronation (palms down) wrist movements during the curl, which engages both the biceps and the forearm muscles.
The unique grip and rotation involved in the exercise cause greater muscle activation in the brachioradialis muscle, leading to increased strength and size. Zottman curls are a highly effective exercise that can be used to build overall arm strength and size. Here is a step by step guide for Zottman Curl
How To do Zottmann Curl:
Here’s how to perform the Zottman curl:
- Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides, palms facing inward.
- Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides and rotating your palms to face upward (supination).
- At the top of the movement, hold the dumbbells in the supinated position for a second, then rotate your palms downward (pronation) and slowly lower the weights back down to the starting position.
- Repeat for your desired number of reps.
Zottman Curl Benefits
The benefit of the dumbbell zottman curl is that the positive part of each rep is targeting the biceps and the negative part targeting the forearms (brachioradialis and brachialis muscles). By alternating between supination and pronation during the curl, the Zottman curl targets both the biceps and the forearms. It can help to improve grip strength, wrist mobility, and overall upper body strength. Here are some of the benefits of adding Zottman curls to your arm workout routine:
1- Improved bicep strength and size: The biceps brachii is one of the primary muscles targeted by Zottman curls. This muscle is responsible for flexing the elbow and supinating the forearm. By incorporating Zottman curls into your arm workout routine, you can increase the strength and size of your biceps.
2- Stronger and larger forearms: The brachioradialis muscle is another important muscle targeted by Zottman curls. This muscle is located in the forearm and is responsible for flexing the elbow. Strengthening the brachioradialis muscle can lead to a more defined and sculpted look in the arms. When the muscle is developed, it creates a more pronounced bulge on the outer part of the forearm, which can give the appearance of a larger arm. You can increase the size of your forearms by incorporating Zottman curls into your arm workout routine.
3- Enhanced brachialis development: The brachialis muscle is located deep in the arm and is responsible for elbow flexion. This muscle is often overlooked in traditional bicep curl exercises, but it is targeted more effectively with Zottman curls. By strengthening the brachialis, you can improve the appearance and strength of your arms.
4- Improved wrist strength: The alternating grip used in Zottman curls can help to strengthen the wrist muscles. This is important for athletes who need strong wrists for sports such as baseball, tennis, and rock climbing.
In conclusion, Zottman curls are a highly effective exercise that can help to build overall arm strength and size. By targeting multiple muscle groups at once, this exercise can help to improve bicep strength and size, forearm strength, brachialis development, wrist strength, and overall muscle activation. If you want to take your arm workout to the next level, consider adding Zottman curls to your routine.