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Zottman Curl

 
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Classification
Type auxiliary
Mechanics isolated
Direction pull
Equipment 2 dumbbells
Additional Equipment -
x Rate Zottman Curl
 

It´s an effective exercise.
 


It´s a practicable exercise.
 


It´s an often applied exercise.
 

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Instructions

Preparation

Grasp two dumbbells and stand upright. Hold upper arms besides torso, keep elbows slightly flexed and let palms face to front.

Execution

Simultaneously flex arms to raise dumbbells toward shoulders. In upper position rotate forearms inside to let palms face down. Slowly return, keep arms slightly flexed and turn forearms outside to return to starting position. Repeat.

Variations / Comments

Keep elbows in position throughout motion. Pulling dumbbells up with underhand grip mainly trains biceps muscles while lowering dumbbell in overhand grip shift most workload to forearms.

Dumbbell Zottman Curl Starting Position Starting Position
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Dumbbell Zottman Curl Ending Position Ending Position

Muscles

Target Biceps Brachii | Brachioradialis
Synergist Brachialis
Stabilizers Deltoid, Anterior | Wrist Flexors | Wrist Extensors
Dumbbell Zottman Curl Muscles Front
Front
Dumbbell Zottman Curl Muscles Rear
Rear
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