Zottman Curls Workout

Zottman Curls Workout................

Muscles worked: biceps and forearms, ideal for building several areas of the biceps and forearms. A great exercise created by the great George Zottman

Spotter Required: No

Minimum Equipment Required: Standard Spinlock Dumbbells

To use the best equipment: Fixed barbells or dumbbells Olympic

Warm up: Warm up to perform a rate 15 to 20 reps of the exercise with minimal weight, typically half to one rep max.

How often should this exercise: Zottman locks are ideal for targeting multiple areas of the biceps and forearms and can be carried out in any arm training.

When should this exercise: use Zottman curls much energy, so they should start training the biceps are carried out.

How to Exercise: Standing upright hold a dumbbell in each hand, start at the bottom with an underhand grip, then slowly lift both dumbbells to chest.

Squeeze at the top for 1-2 seconds to fully contract the biceps muscle. Before you lower the weight switch your arms around the upper grip, then lower the weight back to the starting position.

You should feel this exercise, you work your biceps on the way up and your forearms on the way down, it can be a difficult exercise, so the key is concentration.
Variations:

One Arm Preacher Zottman: You can perform Zottman curls on a preacher with a mounting arm at a time. Great for targeting vulnerabilities, for example, allows you to perform additional quantities on the weaker arm.

Seated Zottman: This is the same as standing curls Zottman you run them, sitting outside on a bench press.

Mentality Zottman curls use a lot of energy and work more muscle fibers in the biceps and forearms, the concentration of crucial importance for this exercise.