Zottman Curl

Starting position:

Choose the appropriate dumbbell weight for your training type. Take your stance, squat and grab the dumbbells. Your hands holding the dumbbells are loosely hanging down along your body and palms are pointing to the front (underhand grip).

Exercise:

From the starting position do the motion by flexing your arms at the elbows towards your shoulders to bring the palms up towards your shoulders in the upper position. Then rotate your wrists downwards and lead your hands back to the starting position (rotate your hands back to an underhand grip. Exhale with the upwards motion and inhale as you are returning to the starting position.

Note:

Choose the appropriate weight taking account of your abilities, overall fitness level and training type. Start with lighter weight to master the technique well. Focus on membrane (abdominal) breathing. Keep your elbows fixed in one point (at your torso). Return to the starting position with slow, controlled motion rather than quickly relaxing the tension in your muscles.

Recommendation:

Choose the number of repetitions depending  on your type of training. If possible, exercise in front of a mirror and avoid involving your trapezius muscles by lifting your shoulders. Choose the frequency of the motion by taking account of your breathing and maintaining the correct technique

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Named after the 19-century (born 1867) German-American strongman George Zottman, this is a complex biceps exercise that is designed to strengthen the whole muscle as well as surrounding and supporting muscles such as the forearm (flexor carpi ulnaris), brachialis and brachioradialis.

Due to its complexity it cannot be done with very heavy weights. The emphasis is on proper technique and the movement should be slow and controlled.

Working both arms in the same time is harder than alternating arms. While it is not very common to see athletes doing the alternating Zottman curls it can be a good idea to do the last two reps alternating the arms.

Do not begin your biceps training with Zottman curls. This exercise will exhaust your forearm and should be done as the last biceps exercise (but you can continue with your forearm workout).