Muscles Worked: Biceps and Forearms, great for building multiple areas of the biceps and forearms. A great exercise created by the great George Zottman
Spotter Required: No
Minimum Equipment required: Standard spinlock dumbbells
The Best Equipment to Use: Fixed dumbbells or Olympic dumbbells
Warming up: To warm up, perform 1 set of 15 – 20 repetitions of the exercise with minimal weight, typically half you 1 rep maximum.
How often should I perform this exercise: Zottman curls are great for targeting multiple areas of the biceps and forearms and can be performed in every arm workout.
When should I perform this exercise: Zottman curls use a lot of energy so they should be performed near the start of your biceps workout.
How to do the exercise: Standing upright holding a dumbbell in each hand start at the bottom with an underhand grip, then slowly lift both dumbbells up towards your chest.
Squeeze at the top for 1 – 2 seconds to fully contract the biceps muscles. Before you lower the weight switch your arms to the overhand grip then lower the weight back down to the start position.
You should feel this exercise working your biceps on the way up and your forearms on the way down, it can be a tough exercise so concentration is key here.
Variations:
One Arm Preacher Zottman: you can perform zottman curls on a preacher attachment using one arm at a time. Great for targeting weak points, e.g. allows you to perform extra sets on your weaker arm.
Seated Zottman: This is the same as standing zottman curls except you perform them on a seated bench press.
Mentality: Zottman curls use a lot of energy and work multiple muscle fibres in the biceps and forearms, concentration is crucial for this exercise.
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