Content of the Article

This is a blog post for those who have been training for several years and who, after countless repetitions of bicep curls with regular bars, are eager to try something new to strengthen their arms. Going back to the old school exercises, in such a case, can be a solution to give a new meaning to the arm exercises and take the strength of exactly the same to the extreme. So, let's review Curl Zottman's exercise, explaining everything you need to know and also including some tips for getting the most out of every move.

Previous advice

At what point do you want to do the Curl Zottman?
Leave the Zottman Curl for the last moment of your bicep exercise session, while involving your forearms in the movement may cause you to become exhausted much earlier and affect the effectiveness of other bicep exercises. This exercise does, since, an enormous work of biceps as well as forearm.
What is needed to make the Curl Zottman?
The Curl Zottman is made with dumbbells. Check before the weight is what you need and lose weight as long as you appreciate the loss of posture.
How much should I train the Curl Zottman?
It performs three-four sets of 8-twelve repetitions with 1-two minutes of rest between each set.

How to make the Curl Zottman

To start, take two dumbbells and grasp them on the sides of your body with your palms facing up (supine posture) with your thumbs around the handles for safety. Keep your eyes forward, your chest upright and your knees subtly bent.
Keep your elbows nailed to the sides and simultaneously raise the dumbbells face both shoulders as if you wanted to make a Hammer Curl.
Once you have the dumbbells located at shoulder level, pause and tighten your biceps firmly. Now, turn your palms until the dumbbells face the outside without facing your body (pronation posture).
Keep your hands in this situation and slowly lower the dumbbells face the thighs, without blocking or dropping them.
Stop and now turn your palms back to the initial situation of overcoming to begin the next reiteration.

In this video you can see a case study of Curl Zottman.


If you cannot perform each and every repetition using both arms at the same time, make series by alternating the arms in each and every repetition: one repetition with the right and the other with the left.
If you have weak wrists or elbows, start exercising with lighter weights. Build up the strength of the bar curl by combining it with alternate Curl Zottman until you can successfully do it.
When you feel comfortable with the Curl Zottman described here, try the reverse method: start with the palms facing down and the dumbbells facing out, bring the dumbbells face up, pause and squeeze, turn the palms so that the dumbbell is facing the body and slowly lower the weights to the starting situation.
Mix this variation of curl with others to make a tri-set. Start with the bar curl, now make the Zottman Curl and finish with the inverted version of it.
Concentrate on holding your elbows tight to avoid any deviation in the way.

Other considerations

The Curl Zottman was conceived by George Zottman in the 1880s but has not yet received the recognition or popularity it deserves in terms of its ability to strengthen the construction of larger biceps and forearms. By involving the protruding muscle on the thumb side of the forearm in the supinator posture, the Curl Zottman helps add balance between the upper and lower arm mass and becomes a key exercise that would be in any complete bicep training. This new exercise will be a good incentive for all those who are looking for a change, to start a new phase of bicep growth.

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