zottman curl

Guaranteed Arm Builder: The Zottman Curl

Get 100% USDA certified beefy arms utilizing an exercise that you probably haven’t tried: The Zottman Curl. George Zottman was, and still is, a weightlifting legend because of his brute strength and muscle size in a time before there were supplements to help surpass one’s genetic potential. Back in the 1880s and 90s he was probably considered a genetic freak that many people envied. Few people in the world had muscle mass that was comparable!

Today, he is remembered for some of his (STILL) unbroken lifting records, and one very thorough biceps exercise still lives on in his name, the Zottman curl. Mr. Zottman could complete his namesake curl with 50 pound dumbbells, and we think you’ll be quite impressed with that once you learn how to do them.

How To Do The Zottman Curl:

  1. Stand upright with a dumbbell in each hand. Hold them at arm’s length with your palms facing each other, or neutral grip. Your elbows should be close to your sides.
  2. Hold your upper arm stationary as you begin to curl the dumbbells up while contracting your biceps. Only your forearms should move.
  3. As you are curling, begin to rotate your wrists so that you now have a supinated, or palms up, grip.
  4. Continue until your biceps are fully contracted and are shoulder level. Pause and contract your biceps.
  5. Before you begin the descent, rotate your wrists until your palms are pronated, or palms facing down.
  6. Slowly begin bringing the dumbbells down while maintaining the pronated grip.
  7. As the dumbbells get close your thighs, begin rotating your wrists so that you move back into the neutral grip that you began with.
  8. That completes one repetition.

Trainer Tips:

This is not a movement that you want to use momentum for. Make sure to use a controlled pace at each stage using a full range of motion meaning stretch to full extensions and pause and squeeze for the contractions.

Sample Exercise Plan:

  • Zottman Curls 3 sets of 10-12
  • Wrist curls 1 sets of 10
  • Triceps Bench Dips (weighted) 1 set to failure

 

  • Preacher curls 3 sets of 10-12
  • Wrist curls 1 sets of 10
  • Triceps Bench Dips (weighted) 1 set to failure

 

  • Incline Dumbbell Curls 3 sets of 10-12
  • Wrist curls 1 sets of 10
  • Triceps Bench Dips (weighted) 1 set to failure

 

  • Concentration Curls 3 sets of 10-12
  • Wrist curls 1 sets of 10
  • Triceps Bench Dips (weighted) 1 set to failure

Know what we're sayin fam?

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  1. Pingback: Top 10 Best Biceps Workout: to Increase Size, No. 5 is my Favorite. - The Excellent Body

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