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Zottman Curl

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


9.1

Out of 10

Excellent

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Zottman Curl Images

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Zottman Curl Guide

Main Muscle: Biceps

  1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  2. Make sure the palms of the hands are facing each other. This will be your starting position.
  3. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a second as you squeeze the biceps.
  5. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
  6. Slowly begin to bring the dumbbells back down using the pronated grip.
  7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
  8. Repeat for the recommended amount of repetitions.



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of people found this review helpful

Review: Zottman Curl

Exercise Rating
9/10

Aug 17, 2014 2:11 PM: Great exercise, but it hurts my wrists..



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of people found this review helpful

Review: Zottman Curl

Exercise Rating
10/10

May 17, 2014 8:49 PM: 20 lbs. with 3 sets of ten repetitions. It's bringing form to my biceps again.



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of people found this review helpful

Review: Zottman Curl

Exercise Rating
10/10

Mar 24, 2014 7:19 AM: Great exercise



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of people found this review helpful

Review: Zottman Curl

Exercise Rating
1/10

Mar 21, 2014 2:47 PM: Hate it



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of people found this review helpful

Review: Zottman Curl

Exercise Rating
10/10

Mar 13, 2014 12:26 AM: Excellent!



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of people found this review helpful

Review: Zottman Curl

Exercise Rating
10/10

Feb 19, 2014 1:58 PM: love this work it really works the biceps



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of people found this review helpful

Review: Zottman Curl

Exercise Rating
10/10

Jan 11, 2014 6:27 PM: awesome



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of people found this review helpful

Review: Zottman Curl

Exercise Rating
10/10

Sep 30, 2013 4:54 PM: Love this exercise at the end of my workout, really finishes off the biceps and forearms right



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of people found this review helpful

Review: Zottman Curl

Exercise Rating
10/10

Jul 4, 2013 2:12 AM: good exercise



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of people found this review helpful

Review: Zottman Curl

Exercise Rating
10/10

Jun 20, 2013 9:50 AM: I LOVE THIS!!



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