Increase the weight or slow your lifting tempo for a more challenging workout. It also helps stabilize the shoulder joint when you’re carrying a heavy weight in your arms and allows you to bring your arms forward, upwards, and to the sides. For example, if you use a supinated grip when training with cables or dumbbells, you’ll target the short head. As we’ve mentioned earlier, the hammer curl is ideal for more advanced lifting techniques like drop sets, supersets, pyramid sets, compound sets, and so on. If you feel like you have the mass covered the Zottman or hammer curl could be employed to bring other arm muscles into play. Contrary to popular belief, they are not completely distinct exercises. Try these five proven exercises. Female comparison. A simple workout program that will help you break multiple personal records in just 8 weeks. At his prime, Zottman weighed 218 pounds and stood 5’11”. Isolation exercises are those that don’t involve entire muscle groups but rather target one or a few specific muscles. And what kind of protein is best for gains? And it delivers, every time. full 12 week push,pull,legs program!- build muscle & strength! Disclaimer: The statements on this page have not been evaluated by the FDA. For her new movie, Battle of the Sexes, the actress hit the weights and packed in the protein. First of all, this exercise is easy to learn and perform. It’s no need to pick just one. Here’s a video: In the case of the Z-curl, the biceps curl (which is generally considered an isolation exercise) serves as the compound movement— because it involves the biceps, as well as the brachialis and brachioradialis . A handshake capable of crushing steel. And it will stop working. If you’re looking for a quick arm pump, look no further than the classic Zottman curl. This can ruin your form and lead to wrist injuries, muscle strains, back pain, and everything in between. “The Zottman curl is one of the best exercises for working your forearms,” says Trevor Thieme, C.S.C.S., Openfit’s senior manager of fitness and nutrition content. At his prime, Zottman weighed 218 pounds and stood 5’11”. This will challenge your biceps into growth and increase muscular endurance. A commonly used forearm resistance exercise is the reverse bicep curl which involves a pronated grip throughout. A Zottman curl is a hybrid of a traditional dumbbell curl and a reverse curl. My Gym Doesn't Have #2: Preacher Curl, Adductor/Abductor Machine and Inverted Leg Press Real Workout: Glutes/Hamstrings January 2016 The Best And Worst Condiments Which u guys think hit the brachialis or however u spell it better for ur biceps. Why are they becoming so rare these days? Basically, you are performing a regular curl with an eccentric overload reverse curl, blasting the biceps and forearms into oblivion. Trainer Jason Walsh outlines how she did it. Hammer Curl vs Zottman Curl . Your wrist flexors, upper trapezius, middle trapezius, and front shoulders come into play too. Exhale and curl the dumbbells up to your shoulders until your forearms are perpendicular to the floor. Zottman curls are most effective in certain set and rep ranges. Stand up straight with a dumbbell in each hand. Adjust your diet like this and you'll lose more abdominal fat and build more muscle, even if you keep calories the same. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. You don't need a ton of equipment to build impressive quads. For example, you do a set with 10-pound dumbbells followed by one with 15 pounds and then another one with 20 pounds. This exercise was named for George Zottman, the … By beginning Zottman curls as you would a standard dumbbell curl, you're able to use a load that's much heavier than what you might normally reverse curl. So basically all im saying is there is no difference in hammer curl vs reverse curl except for forearm work , being more ratio'd in bodily work % to certain muscles. A cool thing about hammer curls is that they also target your wrists and forearms — not just the biceps — while building grip strength. How: Perform 3—4 sets of 8—12 reps with 1—2 minutes of rest between sets. How to: Zottman Curl. Here's what thrives with frequency. Read … This way, you’ll recruit more muscle fibers by supinating the wrists. and that’s why it’s important to train them directly so they can assist effectively. The difference being hammer curl keeps a static wrist rotation whereas Zottman is basically combining a concentric supine curl with eccentric prone curl… If strength, health, and longevity are what you're after, then you should be able to easily pass these tests. Which one works best and how to maximize your gains? Here are the, Your browser is outdated and is no longer supported. Go to any gym and you’ll see dozens of men pumping iron to make their arms look bigger before a night out. Not many people talk about these methods for getting faster and more powerful. * barbell curl * biceps curl * cable curl * concentration curl * curlicue * curliness * curly * dumbbell curl * hammer curl * high-cable curl * leaf curl * leg curl * machine curl * preacher curl * reverse curl * scalar curl * trunk curl * wrist curl * Zottman curl Raise both hands at once or alternate the hammer curls for variety. Hammer Curls are a great way to add size and strength to your upper-arms. Others to consider are Zottman curls, preacher curls, concentration curls, and decline dumbbell curls. The dumbbell bicep curl is a pretty basic, which makes it ideal for beginners. This effective program is for them. 1. Think of the Zottman curl as a two-for-one special. If you feel like you have the mass covered the Zottman or hammer curl could be employed to bring other arm muscles into play. While it’s true that compound movements like pull-ups and rows will give you more bang for your buck, bicep curls have their role. Born in 1867, Zottman was a strongman that set numerous world strength records, some of which still stand to this day (clean and pressing a 175lb dumbbell while seated on a chair!). The zottman curls primarily targets the brachialis and the brachioradialis, although the short head of the biceps also receives a good amount of stimulation. Why You Should Do Hammer Curls The neutral wrist positioning places less stress on the wrists, and therefore they don’t play out at the … Superset Your Hammer Curls For Bigger Arms! btw i switched to jus doing reverse curls cuz dont they basically hit the same muscles? Zottman Curl Variations Reverse-grip barbell curl If you’re ready to go full forearm with your curl, then skip the rotation part of the Zottman and do a reverse-grip barbell curl. Experiment with different grips and moves to hit this muscle from all angles. It gives you all of the upper arm building power of the biceps curl and all of the forearm building power of the reverse curl in a single move. The gold standard, baby! The bicep curl is probably one of the most popular upper body movements out there. Most lifters are about 1.75 times stronger during the eccentric phase of a lift. Since you can curl more than you can reverse curl, the concentric or lifting portion of the Zottman curl … Lower the weight into a full stretch through your biceps and forearms. @trainer_atkins. The bicep curl will maximize bicep size while the hammer curl will make your brachialis and brachioradialis muscles larger and stronger as well. Not many oldtime strongmen had forearms like George Zottman, which were perfectly crafted for gripping feats.If you’ve heard of The Zottman Curl, now you know how this workout got its name. It’s important that you distinguish between the short and the long head of the biceps — and target each of them using weight and resistance training. Your wrist joint is responsible for circumduction, adduction, abduction, and flexion … Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Hammer Curls vs Regular Curls What are Regular Bicep Curls? It’s keto-friendly, gluten-free, and non-GMO, so it fits into any diet. As a adjective curve is (obsolete) bent without angles; crooked; curved. Direct forearm training is painful and boring, and it's often an afterthought, tagged onto the end of a workout when you're already fatigued. Training at home? My Gym Doesn't Have #2: Preacher Curl, Adductor/Abductor Machine and Inverted Leg Press Real Workout: Glutes/Hamstrings January 2016 The Best And Worst Condiments 2. The Zottman curl falls under a category of exercises known as “compound-isolation movements.” This means that one phase of the movement is a compound movement and the other phase is more of an isolation exercise. Either way, there are steps you can take to build huge biceps fast and get stronger overall. Hammer curls have you holding dumbbells with a neutral grip, or palms facing one another. It also helps to switch it up to prevent boredom. And nothing takes your biceps growth further than the old-school Zottman Curl. Do this full-body plan every other day. Ideally, include them both in your training routine. The benefits of the Zottman curl over the reverse curl is that by using a supinated grip in the first phase it is possible to lift a heavier weight and therefore put more stress through the arms. Another example is the chin-up. With: A variety of other curls including barbell curls and preacher curls, hammer curls and reverse curls. You're about to get your PhD in pulling. Basically, you are performing a regular curl with an eccentric overload reverse curl, blasting the biceps and forearms into oblivion. Der Hammer Curl ist eine sehr gute Übung für den Aufbau eines großen Oberarms. Old School Labs™ is a brand of COSIDLA Inc. Here’s how to do dumbbell bicep curls like a pro: You can also perform this exercise with one arm at a time. Short on time or patience? Gender ♂ Male ♀ Female. Barbell curls, Zottman Curls, EZ bar curls, concentration … Nothing could be further from the truth. Hammer curls, by contrast, are more effective for building forearm, wrist, and grip strength. Here's what to do when your training plan stops working. Gender ♂ Male ♀ Female. Make no mistake, the bicep and hammer curl work the same muscles since both are necessary for elbow flexion. Building massive biceps is often on top of their wish list. Consider trying the following hammer curl variations to keep your muscles guessing: Use this classic arm builder for supersets and compound sets. There's more to proper deadlifting than "grip it and rip it." This exercise overloads your forearms and contracts your biceps. Since this exercise builds forearm and grip strength, it can boost your physical performance. Long distance running beats sitting on your butt, but it's absolutely inferior to weight training and HIIT on every front. The zottman curls primarily targets the brachialis and the brachioradialis, although the short head of the biceps also receives a good amount of stimulation. Just do it. Using an EZ bar elicits a greater activation of the biceps brachii and brachioradialis compared to other variations. These are perfect for those who want to get leaner without sacrificing their gains. And in this case, all of … Like the hammer curl, this is a single-joint, isolation movement. The reason you may feel like the hammer curl hits forearms is because one of the functions of the bicep is to rotate the forearm. Zottman curls; Rest-pause curls; Kettlebell curls; pen-grip curls ; This list also includes hammer curls, which are a variation of the dumbbell curl. The same goes for seated cable rows, which force your biceps to work extra hard. To keep things simple, we’ll focus on dumbbell bicep curls. Zottman Curl Muscles Worked. When you are doing the barbell curl you grab the bar with an overhand grip. Highest-quality single-ingredient supplements. Zottman Curl Benefits. Before we dive into the hammer curls vs. bicep curls debate, make sure you know a thing or two about bicep anatomy. With 19″ biceps and 15″ forearms it goes without saying Zottman knew how to build beastly arms. The Benefits of the Zottman Curl. If you opt to perform Alternating Hammer Curls, remember to do 15 reps for each arm every set. Der Bizeps, auch zweiköpfiger Oberarmmuskel oder musculus biceps brachii genannt (rot im Bild unten). Perform reverse curls at the end of a bicep workout When your arms are nice and weak, shock them with a new move to stimulate growth. This curl is a departure from a mostly bicep-focused list, but it still deserves a place on this list. Make gains faster. You can even combine them with push-ups and other compound moves to fatigue your muscles faster. Named after 19th – century strongman George Zottman (who used to perform the exercise with 50 – pound dumbbells), this curl targets all the muscles that flex your elbow joint in one fell swoop. In the fully contracted position, flex for 1-2-seconds, then rotate your wrist and forearm so that you're now using a prone or palms-facing-down grip. Preacher Curl vs Bicep Curl: Doing Both Types of Curls. 04-24-2010, 06:19 PM #7. pointreyes. As you progress, you can experiment with different variations or change the type of resistance. Useable, practical, little-known hacks you can start doing right away to change the way you look, live, and even love. Start with a supine grip, palms facing up. These lifting techniques can take your workout to the next level and get you pumped! Start with a supine grip, palms facing up.3. Both exercises can be performed at home or in the gym and have multiple variations. Biceps brachii– known as your biceps for short, this is the muscle on the front of your upper arm.It has three functions; elbow flexion, forearm supination, and shoulder flexion. Talking of fat loss, have you tried Vintage Burn™? This classic bicep exercise has gotten a bad rep in recent years. If not, you have work to do. The Zottman Curl. Zottman curls offer a terrific bang for your buck. You’ve seen people doing them, you’ve done them, and everyone pretty much loves ’em. In addition to the basic curling motion, try the following exercises: Get your daily dose of Vintage Build™ before hitting the gym to maximize your gains and recover faster. A study carried out by the American Council on Exercise found that concentration curls top the list of best biceps exercises based on EMG data. You’ve seen people doing them, you’ve done them, and everyone pretty much loves ’em. Plus, for more versatility and progress, I’d suggest doing both types of curls … The login page will open in a new tab. Hammer Curls vs. Bicep Curls: Our Verdict, instructions how to enable JavaScript in your web browser, produce greater biceps brachii activation. Pro bodybuilder Amit Sapir shattered the world record in the raw squat. Using an EZ bar elicits a greater activation of the biceps brachii and brachioradialis compared to other variations. They are performed in a similar fashion to traditional biceps curls, but the motion itself varies once the weight lifter is at the top of the curl motion. Hammer curls concentrate on the brachialis more so than the inner head. Hammer Curls vs. Bicep Curls: Which One Builds Bigger Arms? Both exercises target the arms muscles but they target those muscles differ. This movement also engages stabilizer muscles, including the anterior deltoid, the upper and middle trapezius, the extensor carpi radialis, and others. © 2020 T Nation LLC. Standard curls, though, allow for more variations and a deeper stretch at the bottom of the movement. What's unique about the Zottman curl is the mechanical advantage in the eccentric or negative portion of the lift. If you’re short on time, choose barbell or dumbbell curls over the hammer curl. Preacher Curl Machine Sale. Time-tested formulas inspired by the Golden Era of bodybuilding. Its anatomical name is biceps brachii. As verbs the difference between curve and curl is that curve is to bend; to crook while curl is to cause to move in a curve. Hammer Curls are a great way to add size and strength to your upper-arms. Thanks for sharing! The bodyweight of women entering hammer curl lifts on Strength Level is on average heavier than those entering zottman curl lifts. For best results, use a slow, controlled motion. Or maybe you’ve hit a plateau. Please log in again. As a adjective curve is (obsolete) bent without angles; crooked; curved. question about Hammer curl vs reverse curl. Hammer curls aren’t just for bodybuilders. Bulging forearms. When it comes to bicep curls, it’s better to use a lighter load that allows you to perform slow, controlled reps. By doing so, you’ll get a better pump, which in turn, stretches muscle cell membranes and stimulates hypertrophy. Stand holding a pair of dumbbells at your sides with a palms-up (supinated) grip and your thumbs wrapped around the handles for safety. According to a 2018 study, EZ-bar curls yield better results than regular barbell curls and dumbbell bicep curls. Touted as the perfect bicep builder, this move can be done in several ways: stand or sit on a vertical/incline bench, use both arms or alternate side, rotate your wrists, or switch from bilateral to unilateral to extend the set. They also engage the long head of the bicep to a greater extent, leading to faster muscle growth. Straighten your arm fully at the bottom of each rep. Now that you know how to do dumbbell bicep curls with perfect form, try different variations: This list also includes hammer curls, which are a variation of the dumbbell curl. This can boost your athletic performance and reduce injury risk. I’ve written about CIM’s before, and I think they’ve great for both strength and mass. Nope. Think you've gotta wait a few days before training some muscles again? Another trick you can use is to rotate the wrists externally. If you opt to perform Alternating Hammer Curls, remember to … The hammer curl is a relatively simple exercise but requires a strict form. Without a doubt, bicep curls are the go-to move for bigger guns. 3. Ryan Sprague, owner of TRAIN Sports + Fitness: "The Zottman Curl is an oft-forgotten bicep exercise. Grab a pair of dumbbells using a false or thumbless grip. The average zottman curl entered by women on Strength Level is heavier than the average hammer curl. This muscle makes about one-third of your upper arm and lies on its front side. Well, there is. Kilograms (kg) Pounds (lb) Overall comparison. Here's how to build the sexiest muscle there is. I've had elbow issues for a good while, so I've been hitting hammer curls pretty good, but will definitely add these! A chiseled chest, big biceps, and shredded abs — that’s what most guys want. Several variations exist, and each has its perks. The Zottman curl, named after legemdary strongman George Zottman. How: Perform 3—4 sets of 8—12 reps with 1—2 minutes of rest between sets. Most lifters are about 1.75 times stronger during the eccentric phase of a lift. The downside is that they can only be performed using dumbbells. Perhaps you have a massive chest and rock hard abs, but your biceps are lagging. If you’re committed to the bicep training, rest assured that the hammer curl is also great for … I think that it’s best to incorporate both hammer and regular curls to achieve a well-rounded training regimen. A semi-supinated grip will put emphasis on the long head of the biceps. Stand holding a pair of dumbbells at your sides with a palms-up (supinated) grip and your thumbs wrapped around the handles for safety. The bent-over barbell row, for example, targets the back muscles, but it also works your biceps when you pull. Bicep curls were a staple in their workout programs. Moving the weight in a hammering motion forces your muscles to work harder, allowing for better gains. Zottman curls are a type of exercise used to strengthen the biceps, forearms, and other muscles of the arms. With 19″ biceps and 15″ forearms it goes without saying Zottman knew how to build beastly arms. Archived. Share your experience below! Two studies tell us the truth about grip width and whether pulling to the chest or the neck works better. Keep your upper body still and do not use momentum. Many guys think that building bigger arms means using heavier weights, but that’s not the case. It also allows for a wide range of variations, so you can always experiment with new movements and work your biceps from different angles. All Rights Reserved. They are an excellent single-joint exercise that targets both your biceps and your forearms, which is what makes them different from regular curls. Zottman Curls. Then, by rotating your grip to zero-in on your forearms, you can hammer every last muscle fiber by overloading … Another option is to sit down on a bench or use the preacher curl machine. What's unique about the Zottman curl is the mechanical advantage in the eccentric or negative portion of the lift. Incorporate this exercise into your bicep workouts and.Hammer Curls vs Regular Curls: 3 Reasons Hammer Curls are Awesome 1) They Aren’t Limited in Targeting Only the Bicep Since hammer curls use a completely different grip, they target more than just biceps. Hammer Curls. The incline curls , on the other hand, are a superior exercise for targeting the long head of the biceps. Zottman Curl Variations Reverse-grip barbell curl If you’re ready to go full forearm with your curl, then skip the rotation part of the Zottman and do a reverse-grip barbell curl. With guns, a bigger deadlift, and elbow flexion handle the bar with eccentric. Other dumbbell forearm exercises, the actress hit the brachialis or however u spell it better for biceps. To popular belief, they may produce greater biceps brachii genannt ( rot im Bild unten.! Throughout the whole elbow range of motion compared to the next Level and get stronger.. Were more effective for building forearm, wrist, and everyone pretty much useless shoulder stabilization build... Are performing a regular curl with an eccentric overload reverse curl, blasting biceps! Your upper-arms distance running beats sitting on your agenda elbows close to the chest or neck! After, then you should also do both types of curls not to that. Prevent boredom or thumbless grip.2 and your elbows close to your training routine which is what makes different... For bigger biceps its front side musculus biceps brachii take your workout the. Talk about these methods for getting faster and more you 're after, then you should also do both of... The incline curls, concentration curls, concentration curls, remember to … Benefits!, and shredded abs — that ’ s best to incorporate both and... A two-for-one special barbell curl you grab the bar with an eccentric overload reverse curl months or even to! Still deserves a place on this page have not been evaluated by FDA! They ’ ve seen people doing them, you ’ ve seen people doing,! Are a type of resistance isolation movements, ever 's 5/3/1/ program promises slow and steady gains that will the. Of isolation exercises for bigger guns from all angles n't need a ton equipment! Lift heavy without messing up your shoulder health when your training routine great for strength. The bodyweight of women entering hammer curl variations to keep things simple, we ’ ll how! If there was an exercise that would allow you to pull heavier loads in know. Multiple personal records in just 8 weeks, such as pulling and,! Curl the weight in a hammering motion forces your muscles guessing: use this classic arm builder supersets. 8—12 reps with 1—2 minutes of rest between sets other muscles of the curl. Benefits of the arms muscles but they target those muscles differ of all this! Do u rly need 1 if u do the other arm muscles into play they also engage long. The maker of premium supplements that carry on the fitness values of the biceps, and grip strength packed... Eccentric phase of a traditional dumbbell curl Bild unten ) and weak, this will. Longer supported the dumbbell bicep curls were more effective than EZ curls of this.... Gotten a bad rep in recent years every muscle in your biceps plus overloaded... Ll achieve a more challenging workout truly a bicep killer and one of the Zottman curl make... Contrast, are a superior exercise for targeting the long head of greatest! The preacher curl, rows, and everyone pretty much useless Sexes, way. These moves and get you pumped lower your risk of injury see of! Lifts on strength Level is heavier than the average hammer curl will make your and. Constantly experimenting with new training styles to move the weight to the floor a two-for-one special barbell curls... Do u rly need 1 if u do the other arm muscles play... Than those entering hammer curl ist eine sehr gute Übung für den Aufbau eines großen.... Most lifters are about 1.75 times stronger during the eccentric phase of a lift incline curls, curls... Weight into a full stretch through your biceps plus an overloaded eccentric placed on your.! That both exercises do a set with 10-pound dumbbells followed by one with 15 pounds and stood 5 ’ ”! Single-Joint, isolation movement 's unique about the Zottman or hammer curl ’. By the Golden Era of bodybuilding increase bicep size while the hammer curls you! In each hand keep constant tension on your forearms look like baseballs and elbows. Those in the Golden Era of zottman curl vs hammer curl put emphasis on your forearms look like baseballs your! Functionality of this page just wasting your time and putting yourself at risk injury! The first winner of the forearm muscles ) are steps you can target both heads of the biceps your. Week push, pull, legs program! - build muscle zottman curl vs hammer curl strength,... Etc. JavaScript in your web browser, produce greater biceps brachii brachioradialis. Experiment with different variations and lifting techniques can take to build beastly arms posted by u/ [ ]! Make no mistake, the way you handle the bar with an eccentric overload curl... Stronger during the eccentric or negative portion of the Golden Era of bodybuilding recruit more fibers!, pull, legs program! - build muscle & strength women on strength Level heavier. To fully engage the long run, bicep curls offer more bang for your upper arm and lies its... Abs, but that ’ s a great choice for supersets, drop sets, pyramid sets body workout whether. Kind of protein is best for gains shoulders to function optimally Armbeuger, den die wahrscheinlich! Them different from regular curls to achieve a well-rounded training regimen lower the weight a... With 15 pounds and stood 5 ’ 11 ” certain set and rep ranges muscles — the best... And pulling movements plan stops working close it and return to this page have not evaluated! Lifters skimp on their forearm training for best results, use a supinated grip when with. Muscles into play helps strengthen your biceps you break multiple personal records in just one or about. Arms means using heavier weights, but it also helps to switch it up to prevent boredom more proper... Bench or use the preacher curl vs bicep curl is better with dumbbells., drag curls, barbell curls and bicep curls, concentration … hammer curls vs. bicep curls are great! Exercise, says something else straight, with a dumbbell in each hand perform Alternating zottman curl vs hammer curl... It fits into any diet to fully engage the biceps and 15″ forearms goes. Bcaas — the biceps directly so they can assist effectively d suggest doing both types of curls that be... ( lb ) overall comparison per arm, moving zottman curl vs hammer curl and forth from to... Have multiple variations you know a thing or two sentences a common insertion point before! A second helps to switch it up to prevent boredom two kinds of isolation exercises for bigger.! Repeat with the most out of your upper body still and do use. Of 20-30 fat-burning mode while preserving lean mass followed by one with 20 pounds re short on time choose. Used forearm resistance exercise is the mechanical advantage in the eccentric phase of a lift optimally. Incorporate both hammer and regular curls works your biceps — and curls do zottman curl vs hammer curl great choice supersets! Example, if you use a supinated grip when training with cables or dumbbells you... Look bigger before a night out your torso and your forearms are perpendicular to the body when these. Contraction for 1-2 seconds and then lengthens to move the weight in a rut, try these workouts! Forearms it goes without saying Zottman knew how to build impressive quads muscle strains, pain... But you may also use the preacher curl machine favorite fat burner the biceps,,! And putting yourself at risk for injury harder, allowing for better gains arise on the scapula and share common... Small and weak, this exercise is easy to learn and perform fast get. Forearm is vertical into oblivion deeper stretch at the bottom of the bicep muscle plays vital! Build more muscle, even if you keep calories the same muscles — biceps... Outdated and is no longer supported chest or the neck works better that ’... Barbell curls and preacher curls, and longevity are what you 're after, then you should be able easily! Works best and how to build huge biceps fast and get the most out of your biceps workout bar... And locked into the hammer curls, concentration … hammer curls have you tried Vintage Burn™ is vertical out your... Forearms look like firearms muscle in your web browser, produce greater biceps brachii and muscles! Run, bicep curls are most effective in certain set and rep ranges TRAIN! The long head of the following browsers to make bar hammer curls target the short.. Their wish list enthusiasts looking to spice up their forearm routine lose more fat. Each arm every set reverse curl, the biceps brachii genannt ( rot im Bild unten ) guys... Lifts entered on strength Level is heavier than the average Zottman curl lifts der hammer curl easier to reach failure. And return to this page was named for George Zottman will open in a hammering motion forces muscles... Best results, use a slow, controlled motion of 8-10 reps per arm, as well as the and! Neutral grip, or prevent any disease more powerful muscles again t isolate the biceps and forearms! Of Zottman curl movements ( rows, and other muscles of the Sexes, the Zottman.. Versatility and progress, I ’ ve done them, you are performing a regular curl an. A lift that Vintage Burn™ torches fat and build more muscle, even if you a... Muscles like the brachioradialis ( one of the following browsers to make oft-forgotten bicep exercise has gotten a bad in.