Intermediate
Standing Zottman Biceps Curl
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Standing Zottman Biceps Curl builds stronger biceps and grip muscles to aid grip performance and injury prevention. This exercise also increases the mobility of the wrist.
Exercise Instructions
-
Step 1
Grab a pair of dumbbells and stand, tensing your torso. Let the dumbbells hang at arm's length, palms facing forward. -
Step 2
Without moving your shoulders, bend your elbows and lift the dumbbells as close to your shoulders as possible. Your palms will be facing your body at the top of the curve. -
Step 3
At the top of the movement, rotate your wrists so that your palms are facing the opposite side of your body. Lower the dumbbells back to the sides.
Muscle Groups
Standing Zottman Biceps Curl targets Biceps, Forearms as seen below.
Exercise Tips
- Perform the movement at a controlled pace without allowing momentum to build up.
- Be sure to use your full range of motion as you begin the full stretch and reach peak contraction.
- Keep your elbows still throughout the movement.
- Be sure to keep your palms away from your body before lowering the weight.
Standing EZ-Bar Biceps Curl
Intermediate
Alternating Dumbbell Biceps Curl
Intermediate
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