Zottman Curl

a.k.a. Alternating Dumbbell Curl

Differentiation: Mechanics

This variation of a bicep curl is unique. Here is how: you rotate your hands 90 degrees as you lift the dumbbells. This movement targets and develops both the short head of your biceps | and long head of your biceps, | as well as the muscles in your forearms.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dummbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Let the dumbbells hang at your sides, with your palms facing forward.

5) Place your feet about shoulder-width apart for stability.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while curling the dumbbells up towards your shoulders

3) ...until the dumbbells reach your shoulders

4) Once the dumbbells reach shoulder level, rotate your wrists, so your palms face downward at the top of the curl.

5) This is the ending position, and your grip is reversed.

6) Hold this position and squeeze your biceps for a count of one second.

7) Inhale while slowly lowering the dumbbells

8) As you lower the dumbbells, rotate your wrists back to the starting position

9) ...so your palms face outward.

10) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearms.

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep your elbows close to the sides of your body.

Rotating the dumbbell should be one fluid motion of rotation when curling the dumbbell.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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