Arm Exercises: Zottman Curl

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arm exercises zottman curlThis week’s move is in the arm exercises category and is the Zottman Curl. I first tried the Zottman curl last week and instantly fell in love with it. It’s like a biceps curl on steroids. It works not just the biceps but the forearms as well. It’s the ultimate in arm exercises! I simply love it.

How to do the move

The Zottman Curl starts out like a regular curl. Grasp a set of dumbbells with your palms facing up (underhand grip) and curl the dumbbells up to your chest keeping your palms up. At the top of the move, rotate your palms so that they are now facing away from you (overhand grip) and lower the dumbbells back to your side. Rotate to an underhand grip and repeat. Be sure to use control throughout the movement and avoid swinging or using momentum to complete the move.

Muscles that benefit

The main muscles that are worked with this move is your forearms and biceps. Secondary muscles worked include the deltoids and trapezius muscles which work as stabilizers throughout the move. Unlike a traditional biceps curl, you’ll feel this move in the front of your forearms and the outside of your biceps during the second half of the move.

How to use this move

Add this move to a traditional strength training workout or a HIIT workout. The Zottman curl would also be a great burnout move at the end of an arm/upper body workout.

Get the equipment

This move requires dumbbells. You can order my favorite set, the PowerBlock brand, here. The more weight you use, the harder the move, so you’re definitely going to want to get a set of PowerBlocks so you can start off with as much weight as you can and still have the equipment to increase your weights as you get stronger.

 

Photo by: Jeff Blackler  is licensed under CC BY 2.0

 

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Pamela Bruesehoff

Hi! I'm Pamela and I run Gym Free Fitness. Your one stop for real information. No bro science and no faux science. Just real healthy information.

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