Zottman curls

[Big T]

From my favorite magazine MD Musclular Development



SEATED DUMBBELL ZOTTMANN CURLS
Grasp two dumbbells and sit at the edge of a flat bench, or better yet, one that supports your lower back and allows you to lock your feet into place.


With arms fully extended downward and dumbbells in the bottom position, palms should face forward. To prevent recruitment of forearm flexors during the concentric phase, curl the dumbbells with palms up and wrists cocked back. At the top (forearms in contact with biceps), pronate your forearms (rotate hands so palms face away from you). At the same time, straighten your wrists.


From this point, the exercise is identical to the eccentric portion of a reverse dumbbell curl. Keeping wrists in a neutral position with palms facing away, lower the dumbbells in a controlled manner. Keep your elbows glued to your sides throughout. If your elbows flare out, your brachialis muscles are weak in relation to your biceps brachii. Decrease the weight so you can do the exercise correctly.

[mac83]

good exercise...will do alot for your brachialis...i feel it also blows up my forearms

[Gator_Mclusky]

Hadnt done em in forever....will add em. Glad u posted.

Nice, I'm going to have to throw those in sometime...

[hanuri]

for yrs i did hammer curls but now it seems my next arm workout will include those Zottman curls. I`ve heard the name before but somehow thought it was just another name for hammer curls.
Zottmann, here I come!

[hanuri]

Originally posted by Tman2002
From my favorite magazine MD Musclular Development



.

. Keep your elbows glued to your sides throughout. If your elbows flare out, your brachialis muscles are weak in relation to your biceps brachii. Decrease the weight so you can do the exercise correctly.

Thank u so many Tman for introducing me on this great movement. Guess who`s brachialis are weak? I believe I`ve found the reason for my lower bi pain! With Zottman the pain will go away in a few weeks, such good is the feeling in arms right noe (after two bi workouts with Zott`s). Again once more; thank u! :bow :bow :bow