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Zottman Curl

in Biceps Exercise


Main Muscle Worked: Biceps

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Zottman Curl - Exercise Guide

Step 1

Hold a dumbbell in each hand.

Step 2

Stand up straight with your arms extended on your sides. Keep your elbows close to your upper body. You palms should be facing each other. Your upper arms should remain stationary all throughout this exercise and only your forearms should move. Your wrist should rotate so that your palms are facing up.

Step 3

Curl the dumbbells up. Continue until your biceps are fully contracted and the dumbbells are at shoulder level.

Step 4

Hold the contracted position for a second as your squeeze your biceps.

Step 5

Turn your wrists so that your palms are facing down with your thumb at a higher position than your pinky.

Step 6

Slowly begin to lower down the dumbbells until it is close to your thighs.

Step 7

Step 8

Repeat until the recommended amount of repetitions is reached.


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