Zottman Curl
(4.70)
through 10 votes
through 10 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Biceps![]() |
---|---|
auxiliary muscles: | Hand Flexors![]() ![]() |
required: | Dumbbells (2) |
fitness level: | Normal |
exercise type: | Strength |
Variations available (23) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/zottman_curl1hd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/zottman_curl2hd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/zottman_curl3hd.png)
![Execution - 3th Step Execution - 3th Step](http://media.homegym-exercises.com/training/zottman_curl4hd.png)
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