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Thread: Zottman curls

  1. #1
    JNel04's Avatar
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    Zottman curls

    do any of you guys do these...if so are they worth it? also i went to a site to see how this exercise was performed and the pics werent too good so if someone wouldnt mind explaining how to do them or refer me to a website that shows how to do them.

  2. #2
    Darkness's Avatar
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    These are just reverse hand curls (palms facing down). Pretty good for forearms.

  3. #3
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    I Though Zottman curls were a normal bicep curl up and then after the squeeze, reverse the palms so the face away from you then lower slowly?

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    Quote Originally Posted by Kreatine_Kid
    I Though Zottman curls were a normal bicep curl up and then after the squeeze, reverse the palms so the face away from you then lower slowly?
    that is correct... I personally don't like these and rather go with hammer's or reverse curls. It's just too taxing on my wrist.

  5. #5
    Squatman51's Avatar
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    i have done them before and it does put some stress on the wrists for me at least

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    Zottmann curls are like regular hammer curls only you lift the db across the front of your body towards the opposite shoulder. I dont know what all this twisting talk is about, theres no twisting involved.

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    WTF, wait a minute, just looked up Zottmann curls, I guess I'm wrong. It is a partial forearm exercise. Damn, this guy taught me wrong then

  8. #8
    Impitious's Avatar
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    Taken from a lifting website:

    "You curl the dumbells up as you would doing a normal bicep curl. At the top, the dumbells are turned so that the palm is now facing away from the body and the dumbells are lowered in a reverse curl fashion. As with all curling exercises, keep the upper arm still."

    It's not really clear in which direction you rotate your wrist but I assume you would rotate it away from the body. Doing this would contract your bicep a lot and help form that peak more...

    Arnold recommended doing a similiar exersise which involved rotating the wrist a lot. He claimed that the bicep is involved in controling the movement of the wrist and that by twisting your wrist, you were making the bicep work much harder.

  9. #9
    FromFleshtoSteel's Avatar
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    I've been doing Zottman's for quite awhile now and I love them. I drop the weight about 5-10 lbs. from normal and do them seated, both arm together. Try them at the end of your set, the pump is incredible and you will notice a difference.

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    That's a good idea, to turn your wrist. But I'll just stick to hammers and reverse curls cuz of all the wrist stress from zottmans.

  11. #11
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