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Biceps Zottman - Instructions, Variations & Alternatives

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Muscles involved

  • Biceps
  • Forearms

How to perform

Biceps Zottman - Starting position

Biceps Zottman - Starting position

Biceps Zottman - Muscle Under Tension

Biceps Zottman - Muscle Under Tension

  1. Set up & Starting position (standing or seated)
    Grab the weights tightly with a shoulder-width underhand grip (palms facing forward) and elbows touching the side of the torso.

  2. Concentric phase
    Keeping your upper arms still and your elbows close to your sides, lift the weight(s) toward the shoulders, palm up, until your biceps are fully contracted.

  3. Isometric hold (optional) - Hold this position for one second, then rotate your wrist so that your palms are facing down (overhand grip).

  4. Eccentric phase
    Lower the weight to the starting position with your palms are facing down. At the bottom position, switch back to original supinated grip and repeat for the specified number of repetitions.

The combination of standard and reverse biceps curls in one motion makes the Zottman Curl a great way to target your biceps and forearms at the same time.

Exercise Alternatives