Zottman Curls

Zottman curls work the biceps, bracialis and bracioradialis in an unbelievable fashion! 

Implementation:  (A)  To begin, grasp two dumbbells and sit on the edge of a flat bench. Let your arms hang straight down, with your palms facing forward. You'll curl the dumbbells up, but with one slight variation: to prevent recruitment of the forearm flexors, bend your wrist back so that the back of your hand is at almost a 45-degree angle to your wrist.  On normal wrist curls you would flex the wrist upward or at least have a tendency to do so.  The action here will be opposite of this, you will literally bend your wrist backwards.  Trust me when I say the growth here is stupendous!

(B) Now, after you curl the dumbbell all the way up, straighten the wrist and turn your forearm so that the dumbbell is now pointing downwards as if you were doing a reverse dumbbell curl. While keeping your wrists in a neutral position, slowly lower the dumbbells.  That is one rep.
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