![]() But on the way down, your brachioradialis and brachialis become the prime movers and thus benefit from even more tension than they’d get from a regular overhand curl. Your brachioradialis gets overloaded with even more muscle-building resistance because your biceps help it to lift the weight. Since you’re curling with a supinated grip during the concentric phase of the rep, you can naturally lift heavier weights than if you just used an overhand grip for the entirety of your reps and sets. This means that your brachioradialis has to pick up the slack, and so it naturally receives more growth-stimulating tension.īut that’s not all. Standing Zottman curls are particularly effective for building the brachioradialis because they put the biceps in a position of mechanical disadvantage during the eccentric portion of the rep.Īs such, your biceps can’t contribute much force toward the lifting motion as you’re lowering the weight. The brachioradialis is a thick forearm muscle that sits below the biceps and which visually connects the lower and upper arms. Just make sure to always use the proper form so that you can realize these benefits for yourself. There are numerous Zottman curl benefits that you’ll be able to enjoy when you make this exercise a permanent fixture in your arm training routine (it makes a great addition to a killer back and bicep workout!). Perform 3-5 sets of 6-12 reps in total.Then rotate your palms back into a supinated position, ready for the next rep.Keep lowering the weights until your elbows reach full extension.Lower the weights slowly while maintaining this pronated grip.Rotate your palms so that you’re now holding the dumbbells with a pronated (overhand) grip. ![]() ![]() Squeeze your biceps forcefully at the top of the rep.Curl the weights toward your shoulders.Grab two dumbbells and hold them by your sides with a supinated (underhand) grip.Secondary Muscles: Forearm extensors, forearm flexors.Main Muscles: Biceps brachii, brachioradialis, brachialis.Conclusion: Should you do Zottman curls? Standing Zottman curl exercise details
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