Two Arm Cable Curl On Incline Bench Exercise - How To Video & Tips
Try this exercise
Biceps
Dumbbells
Intermediate
Pull
Forearm
The zottman curl exercise hits your biceps and forearms in one move. It builds grip strength while creating bigger, stronger arms through the unique rotation pattern.
1. Stand with feet hip-width apart, holding dumbbells at your sides with palms facing forward. 2. Curl the weights up using a regular bicep curl motion, squeezing your biceps at the top of the zottman curl. 3. At the peak, rotate your wrists so palms face down toward the floor. 4. Slowly lower the weights with palms down, feeling the stretch in your forearms during this zottman curl phase. 5. At the bottom, rotate palms back to starting position and repeat the movement.
• Keep your elbows glued to your sides throughout the entire zottman curl movement • Control the lowering phase - this is where the real forearm work happens in the zottman curl • Don't swing or use momentum, focus on strict form with lighter weights first • Squeeze hard at the top before rotating your wrists to maximize bicep activation
• Using weights that are too heavy, causing you to swing and lose control during the zottman curl • Rushing through the lowering phase instead of controlling it slowly for maximum forearm benefits • Letting your elbows drift forward or flare out, which reduces the effectiveness of the zottman curl
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