ZOTTMAN CURL

Stand holding a pair of dumbbells at your sides, palms facing forward (forearms supinated). Simultaneously curl the dumbbells up under control, squeezing the contraction in your biceps for one or two counts at the top of the rep. While still at the top, rotate your forearms so your palms face down (forearms pronated), and slowly lower the dumbbells to full elbow extension in this pronated position. At the bottom of the rep, rotate your forearms back to the supinated position, palms facing forward, and repeat for reps.

Pro Tip

Try to avoid lifting the dumbbells with your back or legs, only use your arms.How To

Stand upright holding dumbbells in your hands with an underhand grip directly underneath your shoulders with your upper arms by your sides. Exhale and curl the dumbbells up towards your shoulders by bending your arms while keeping your upper arms pinned to your sides. Continue raising the dumbbells until they reach shoulder level and you can no longer raise them. Inhale and rotate your palms so that they are facing away from you. Lower your arms down until they are fully extended and then rotate your palms forward, returning to the starting position.

Starting Position

grasp a dumbbell with each hand the feet are hip width apart, the back straight your legs bent a little the arms hang down a bit bent, too fixate your upper arms close to the torso the palms of the hands point forwards sight straight ahead

Correct Execution

guide the weights simultaneously in direction to the shoulders without momentum your upper arms and elbows do not move if you reach the upper slot, hold it for a short moment and turn your hands until the palms are pointed forwards let the weights sink down again always keep the arms bent a little turn your hands back into the starting position (palms point forwards) and repeat the exercise

tip for the workout

you can also do this biceps exercise the other way round the palms of the hands then point downwards turn the hands to the body in the upper slot and slowly bring them down