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Exercise Benefits With Proper Form & Technique

Zottman Curl

(5.00)
through 2 votes
Human
muscles:BicepsMuscle
synergists:Hand FlexorsMuscle, Hand ExtensorsMuscle
required:Dumbbells (2)
fitness level:Normal
exercise type:Strength
Variations available (23)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

Starting Position

  • grasp a dumbbell with each hand
  • the feet are hip width apart, the back straight
  • your legs bent a little
  • the arms hang down a bit bent, too
  • fixate your upper arms close to the torso
  • the palms of the hands point forwards
  • sight straight ahead

Correct Execution

  • guide the weights simultaneously in direction to the shoulders without momentum
  • your upper arms and elbows do not move
  • if you reach the upper slot, hold it for a short moment and turn your hands until the palms are pointed forwards
  • let the weights sink down again
  • always keep the arms bent a little
  • turn your hands back into the starting position (palms point forwards) and repeat the exercise

tip for the workout

  • you can also do this biceps exercise the other way round
  • the palms of the hands then point downwards
  • turn the hands to the body in the upper slot and slowly bring them down