You sure don't see
many bodybuilders doing Zottman Curl anymore. Too bad. Zottman curls build
powerful forearms, biceps and brachialis muscles. The key is the hand
and dumbbell position on the return to the start position. Here's how to
Use a pair of
moderately heavy dumbbells. After 6 reps, you'll really feel your
Stand with your
arms close to your sides. With palms up, curl both arms until your
biceps are fully contracted.
At the point of
peak contraction, turn your palms down and keep them in this
position until the arms are fully extended.
On the downward
portion, turn your arms so that the weights are lowered at an angle
away from the midline of your body. This gives the biceps muscle a better
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