How to Do the Zottman Curl? Targeted Muscles and Benefits
Zottman Curl is one of the most effective arm exercises to strengthen your biceps and forearms simultaneously. It combines a standard curl with a reverse eccentric phase, making it perfect for both size and functional strength. Whether you're training at home or the gym, this move is a smart addition to your routine.
✅ Step-by-Step Guide:
- Stand upright and hold a pair of dumbbells with your palms facing up (supinated grip).
- Curl the dumbbells to your shoulders while keeping your elbows close to your sides.
- At the top of the curl, rotate your palms to face downward (pronated grip).
- Lower the dumbbells slowly and under control, activating your forearms.
- Reset your grip at the bottom and repeat for the desired number of reps.
💪 Muscles Worked:
- Biceps Brachii
- Brachialis
- Brachioradialis (Forearms)
This hybrid movement is great for building symmetrical arm strength, improving grip performance, and enhancing definition. Ideal for beginners and advanced athletes alike.
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