Zottman concentration curl

Zottman concentration curlZottman concentration curlZottman concentration curlZottman concentration curlZottman concentration curlZottman concentration curl
Primary target:
Arms (Biceps)
Secondary target:
None
Difficulty:
(5/10)
Equipment required:
How many reps should I do?
What weight should I use?

Techniques

To perform the Zottman concentration curl safely, please follow these steps:
  1. Sit on a bench with your legs spread, a dumbell in the right hand and your upper arm (just above the elbow) resting on the inside of your thigh
  2. Make sure the palm of your right hand is facing the opposite leg
  3. While holding the upper arm stationary, curl the weight while contracting the biceps. Only the right forearm should move. Your wrist should rotate so that your palm faces your shoulder. Continue the movement until your biceps are fully contracted and the dumbell is at shoulder level.
  4. Hold the contracted position for a second as you squeeze the biceps
  5. During the contracted position, rotate your wrist until you now have your palm facing forward with the thumb at a higher position than the little finger
  6. Slowly begin to bring the dumbbell back down using this grip
  7. Repeat steps 2 to 6 until you can no longer maintain the correct technique

Alternatives

Reverse drag curl
Bicep curl with dumbells
Inner bicep curl with dumbells
Laying hammer curl
Concentration bicep curl
Seated hammer curls
Fitball concentration curl
Reverse plate curl
Seated concentration curl
Reverse bicep curl with barbell
Laying dumbell curl
Bicep curl with barbell
Prone incline hammer curl
Hammer curl with dumbells
Prone incline dumbell curl