The standing Zottman curl is an excellent bodybuilding exercise designed to increase the strength and size of your biceps, brachialis, and forearm supinators.
While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out.
Add bulk to your biceps and fire up your forearms will this classic curl
Get 100% USDA certified beefy arms utilizing an exercise that you probably haven’t tried: The Zottman Curl.
Build bigger biceps and more powerful forearms with Zottman curls - an exercise that dates back the 19th century and the golden age of bodybuilding!
The Zottman Curl. ... Begin the movement by flexing your bicep and curling upwards as you would with a normal dumbbell curl.
But if you’re gonna curl ’em (and we know you are), you might as well go all out – like Ruben Studdard at an all-you-can-eat buffet.
Keeping your elbows pivoted by your side, curl both arms up in a semicircular arc.
If you only do regular curls for your biceps, you're missing a whole lot of muscle.
The neutral dumbbell wrist curl (radial deviation) is a good exercise to train your forearm muscles.