Zottman Curls – How to do these the right way

Zottman Curls History

I am sure you havnt heard about the guy who invented this unique exercise. Well, his name was George Zottman (thus the name Zottman curls) and it was invented way back in 1880 or so. This is probably the best exercise if you want to workout both biceps and forearms at the same time with great intensity.The exercise used to be quite popular but not much anymore now because of advancement in technology and machines. Such original and rewarding exercises are very few now.

How do you perform Zottman Curls

Basically the above image explains the whole exercise. Still, here are the steps involved

Step 1 – Grab 2 dumbells, one in each hand and let your arms hang down normally. Make sure your palms are facing straight just like in the image “A” above.

  Step 2 – Slowly curl both your arms towards the top, as shown above in image “B”

  Step 3 – Now here comes the crucial part – Now when your palms are facing upwards, rotate your wrists to 180 degrees as shown in the image titled “C”, so that your palms are facing downwards.

Step 4 – Now lower your arms all the way down.

This would complete the exercise and your 1 repetition. Repeat repetitions as many as you can.

Benefits of Zottman Curls 

Lots of benefits I would say and here’s why. This exercise hits variety of muscles in your arm, unlike other biceps exercises. For example the biceps brachii (2 heads of the biceps consisting of the small head and large head), brachialis and the brachioradialis. Also, it stimulates the forearm very well when you twist your wrists to 180 degrees in third step above. This is the only exercise which hits so many small muscles at the same time and is easy to perform once you get the hang of it.

Zottman Curl

Its easy to perform, you just need to make sure you are doing it right and your back is straight while performing this. You can either use it at the beginning of your workout with lesser weight OR you can do it towards the end of your workout to further increase the blood flow to all muscle groups to maximize gains. Since this exercise hits small muscle groups, literally all at the same time, because of this blood is carried out everywhere (where its needed) and thus this results in overall good improvements in size and shape if you add this to your regular workouts.

I would say, definitely add this to your workout and hit those small areas regularly and you will see massive improvements in the way your arms look. Since many people tend to neglect their forearms, I have seen many guys with huge biceps but tiny forearms, for them this exercise is a must. Since it hits your forearms also and gives your arms a much fuller look overall.Definitely recommended.

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