Get Bigger Biceps

     If you want to build bigger biceps, which we all know that you want to, then try Zottman Curls. This is a great exercise to train the biceps because they work the full bicep. There is also the recruitment of more stabilizers in the Zottman Curl than in your basic bicep curl; this recruitment will also inhibit hypertrophy. The other aspect of the Zottman Curl that will help increase mass is the time under tension that this specific exercise causes. A Zottman Curl is performed much slower than a traditional bicep curl causing you to be under tension longer, which will translate to better mass gains.
     A Zottman Curl is performed with dumbbells like a basic curl during the concentric portion of the lift, and then it is performed like a reverse curl during the eccentric part. This causes the full recruitment of the bicep  and brachioradialis. Try this exercise in your program and you will see more strength and mass in your biceps.
     Give it a try and let us know your thoughts!






How to Perform a Zottman Curl:
1) Stand with dumbbells at your side like a standard bicep curl exercise:

2) Curl weight up like a traditional bicep curl

3) Twist DB's at the top and lower like a reverse curl



Zottman Curl Video:

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