Dual Handle Zottman Curl Video Guide

Dual Handle Zottman Curl Instructions

1. Setup:

   - Attach dual handles to the low pulleys of a cable machine or use a pair of dumbbells.

   - Stand with your feet shoulder-width apart, holding the handles with an underhand (supinated) grip, palms facing up.

2. Starting Position:

   - Keep your arms fully extended and elbows close to your torso.

3. Curling Phase:

   - Curl the handles or dumbbells upward towards your shoulders, focusing on engaging your biceps.

   - Keep the movement controlled and avoid using momentum.

4. Rotation Phase:

   - At the top of the curl, rotate your wrists so that your palms face downward (pronated grip).

   - Ensure the rotation is smooth to engage the forearms.

5. Lowering Phase:

   - Slowly lower the handles or dumbbells back down to the starting position with your palms facing downward.

   - Focus on controlling the descent to engage the brachioradialis and forearm muscles.

6. Repetition:

   - Rotate your wrists back to the starting supinated position (palms facing up) and repeat for the desired number of reps.

Dual Handle Zottman Curl Tips:

- Elbow Stability: Keep your elbows stationary to maintain focus on the biceps and forearms.

- Wrist Control: Ensure smooth wrist rotation to effectively target the forearms.

- Slow Eccentric: Control the lowering phase to maximize muscle engagement and prevent injury.