The Zottman curl is one of the best bicep workouts because it targets this section of your arm and adds a rotation towards the top of the motion when the dumbbells reach your shoulders. The Zottman curl is best performed in a standing position, with your arms on either side.
As you lift the dumbbells, maintain the same stance, tucked-in elbows, and movement as a regular curl until you reach your shoulders.
Once the dumbbells reach your shoulders, begin the rotational movement in a slow, controlled motion.
Your hands gripped around the weights will twist, rotating so that your palms move from facing inward to the outside, then return with a rotation back.
After completing this rotation, lower the weights in reverse to your starting position, and repeat.
Zottman curls take a bit of practice, mainly if you’re not accustomed to the rotation technique. You’ll want to start with light to moderate weights and move slowly, with six to eight reps. To build form and consistency, try fewer reps and stand in front of a mirror to ensure you maintain form.
It’s crucial to maintain proper posture throughout this procedure, as you may experience back strain and increased difficulty lifting each weight.
Keep the movements slow and deliberate, focusing on form, strength, and consistency. One of the most common mistakes made with the Zottman curl is a curved back, which can strain muscles and cause injury.
Zottman curls are famous for developing significant strength in the upper arms, including the full range of bicep muscles and increasing their size. The full range of muscles is successfully targeted because of the rotation of movement, which allows for a complete workout in this arm region.
This exercise is ideal for building mass and size and improves the forearms. It’s a great exercise to try twice a week with three sets of six to eight reps.