Zottman curls are a challenging exercise that work the biceps, forearms, and supporting muscles. They involve a curl movement followed by a slow lowering movement with palms facing the body. Beginners should start with lighter weights and proper form is important to avoid injury.
Zottman curls are a type of exercise used to strengthen the biceps, forearms, and other arm muscles. They are performed similarly to traditional bicep curls, but the movement itself varies once the weightlifter is at the top of the curl movement. Unlike regular bicep curls that only strengthen the biceps and the incidental muscles that support them, Zottman curls are intended to strengthen and tone the biceps, forearms, and all supporting muscles. This exercise is generally more difficult than a traditional curl and should only be attempted by advanced lifters or lifters under the guidance of trainers.
Performing Zottman curls correctly begins with choosing the appropriate weight dumbbells. If this is the first time the lifter will perform Zottman curls, it is best to choose a lighter set of weights to ensure that he can perform the movement correctly. Using too much weight at the start can lead to injury or incorrect form that will prevent real muscle benefits. Beginners should also choose a lighter set of weights and work from there. The starting position for the exercise requires the lifter to hold the weights with their arms relaxed and palms facing forward.
The lifter will perform a normal bicep curl movement. When at the top of this movement, instead of simply lowering the arms back down to the starting position, the lifter will turn the palms forward again as they will be facing the body at the top of the curl. The lifter will then execute the second part of the Zottman curl, which requires the lifter to slowly lower the weights back to the starting position, ending with the palms facing the body.
The two distinct movements of the Zottman curls isolate different muscle groups. The first part of the curl mainly works the biceps, while the second lowering movement mainly works the forearms. Weightlifters who have reached a plateau in arm strength and muscle development can try Zottman curls to mix up training and strengthen muscles that might not otherwise get much attention. The muscles that run through the wrist, for example, can be strengthened if the lifter can keep their wrists straight during the curl motion and the lowering motion. Most lifters will perform several repetitions of the curl, then rest and repeat for another set.
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