We’re always on the lookout for new and effective exercises to add to our workout regimes. One such exercise is called the Zottman curl, which targets the bicep, forearms, and brachioradialis muscle areas in your body. This technique can add variation to your workout and can help you figure out new ways to use different types of equipment like barbells and dumbbells.
The Zottman curl works perfectly for you if you wish to build up more on your arms and it can even add variety to your basic arm workout. In the case of the zottman curl vs Bicep curl, the first one can be far more effective if done properly. In this article, we’ll explore more about the Zottman Curl and help you understand why it’s more beneficial to add it to your workout regime than the normal basic bicep curls.
This technique was developed by George Zottman, a famous weightlifter and American strongman from the 19th century who has left his mark in the fitness industry with his innovative approach to arm training.
Performing the Zottman Curl
Performing exercises properly and with the correct form is an essential part of ensuring that they are beneficial to you in your growth. Performing a Zottman biceps curl can seem a little bit tricky but don’t worry as we’ve simplified the steps just for you, to help you understand the exercise better:
- To get in position, your feet should be shoulder-width apart and there should be a little bend in your knees to keep the balance. Pick up your dumbbells next and ensure that your arms are perpendicular to your legs.
- You need to ensure that your upper body is taut and upright. Next, while holding this formation, keep your upper arms as close to your body as possible and then bring your lower arms up towards your shoulder to perform the curl.
- Make sure you are moving your arms up towards your shoulder so that the palms face up and you can contract your biceps.
- The next formation you’ll shift to what is called the pronated grip. This is where without moving or lowering the weights, you have to rotate your forearms so that the position of your palm changes downwards again.
- Now, all you have to do is extend your arms, bring down your hands and go back to the position that you originally started from. As you’re bringing your hands down, and now that they’re close to your body, you should again rotate your wrist to ensure that the palms face your body.
- You can repeat this process as much as per your limits or as prescribed by your trainer. One point to note is that you should ensure that your biceps contract and that you maintain tension for maximum effect. Also, if you need to ensure that your back remains straight, you can always lean against a solid wall to provide that extra support.
Zottman Curl Benefits
Like every exercise out there, there are different benefits of the Zottman curl, which are worth exploring:
- Forearm Activation
You can call this exercise a mix of bicep curls and reverse curls. It not only targets your upper arm but your forearm as well and helps stretch the muscles there as well.
- Efficient
If you want to make a day out of your arm workout but ensure that it is done in record time, then the Zottman Curl is the perfect option for you. As mentioned before, it trains both your upper arm as well as your forearm, ensuring that your whole arm is targeted by this exercise in a record amount of time.
- Reverse Curls aka Grip Building
This exercise can help you build and strengthen your grip. Just for lifting heavy weights and deadlifting, or for handling your heavy groceries, the reverse curl can help you build upon your grip which can be effective in the long run.
Conclusion
Adding Zottman curl to your overall workout regime can help you save time and be just as effective, if not more. It targets your whole arm, so you do not need to focus on your forearms and your upper arms separately. The one thing that you should always be careful of is to keep your upper body straight and tight for the exercise to be effective and show its benefits.
