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How do I make the Zottman Curl?



The forearms are neither the simplest nor the most exciting part of your body that can be trained. You do not look good on beach photos and impress only in social situations, if you have the chance to demonstrate your strong grip with a firm handshake.

That does not mean that you should neglect them, however, because it is strong. Gripping will be a great blessing when you do all sorts of other exercises, not to mention life or death. If you ever hang yourself on a ledge, you'll definitely regret squatting all the time if you could build stronger forearms.

If you still are not convinced of the benefits of forearm exercise, the Zottman Curl may be a great way to relax, as the exercise also helps build a firm bicep while you train your forearms. Because you turn the dumbbell while you are doing the curl, you hit the entire biceps group of muscles. This is greater functional strength and greater mirror muscle thanks to a simple exercise. Why does not everyone make Zottman curls?

How to Do the Zottman Curls

Hold a pair of dumbbells on your sides that show your palms. Roll the weights up to your shoulders, keep your upper arms steady and rotate your hands so that your palms face up as you lift. Hold at the top of the movement and slowly turn your grip so that your palms face down. Use this overhand grip to slowly lower the dumbbells back to their starting position and count three to five strokes while lowering the weight to make sure you do not move too fast. When the dumbbells are close to your thighs again, turn your hands so that your palms are in the starting position. You can do Zottman curls with both arms at the same time or alternate the arm you raise with your arm.

Do not go too hard, because the Zottman curls slow down quickly becomes impossible when you overdo weight and weight. Dumbbells fall off too fast. That is, if you want to reach a target weight, you can do with 22.5 kg weights of the powerful 1

9th-century man George Zottman – the man after whom the exercise was named.

Zottman Curl Variations

Reverse Grip Barbell Curl

When you're ready to ride your curls with your full forearm, skip the rotation part of the Zottman and do a reverse grip barbell curl. If you hold the dumbbell away with your palms, you must aim at the brachial dyslexia (which connects the biceps to the forearm) and the upper forearm muscles, with the biceps less concentrated.

Hold a dumbbell with your hands in an inverted grip hip-width apart. Wrap it slowly to your shoulders and keep your elbows close to the sides. Take a break at the top of the elevator and slowly lower the bar.

Zottman Preacher Curl

Combine these two classic curls by placing your arms on a preacher bench during the exercise. You concentrate entirely on your biceps, and the rotation during the movement makes sure you hit them from different angles.

Stand on a preacher bench with your upper arms and hold a dumbbell in each hand on the shoulders, palms facing away from you. Slowly lower the weights until your arms are fully extended, then rotate your palms up to face you and roll the weights up to your shoulders.


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