Exercise Bending (lifting) Zottman was invented back in the 19th century by the famous strongman Georg Zottmann. It immediately appealed to all athletes, as it most quickly contributed to the growth of hand strength. The secret of this exercise is that it immediately loads three muscles that work to flex the elbow. Zottman's lifts are especially good for pumping, which is located under the biceps. The buildup of this muscle leads not only to a noticeable increase in the volume of the biceps, but also to an almost twofold increase in its strength.
In terms of their efficiency, Zottman's arm bends are significantly superior to the classic ones.
Target Muscles involved in the work:
- Biceps
- shoulder muscle
- brachioradialis muscle
Zottman Curl Technique:
- Take dumbbells in your hands and stand up straight. Use reverse grip(palms facing forward). Bend your knees slightly and straighten your back. Statically tighten the press.
- Keeping your elbows in the same position, start lifting the dumbbells up at the same time.
- At the highest point, change the grip to a straight line (palms turned away from you) and slowly lower your hands to their original position.
- Pause briefly at the bottom, leaving your elbows slightly bent. Change the grip back to reverse and start a new repetition.
Method for performing Zottman lifts
- Fulfill this exercise at the very end of the complex for biceps. Don't put it as the first number, because it puts a strain on the muscles of the forearms. Tired forearms will seriously limit your working weights in basic exercises on the biceps.
- Do Zottman raises in combination with other exercises that target relief and.
- Do this exercise for 2-4 sets of 10-12 reps each. Rest no more than 2 minutes between sets.
- As a rule, at the very end of the approach it is not always possible to perform the movement with both hands. In this case, several repetitions in turn.
- If weak forearms prevent you from doing the Zottman raises to the fullest, put this exercise aside and grab the . For this purpose, lifts with a barbell with a direct and reverse grip are suitable.
- When the lifts are easy for you, complicate the exercise by moving on to its mirror execution. That is, start with direct grip, and at the top point, change it to the reverse. Thus, on every biceps workout, perform both types of Zottman raises - regular and mirror.
- A change in grip most often leads to involuntary separation of the elbows. The farther the elbows are from the body, the lower the effectiveness of the exercise. Make sure your elbows are as close to your body as possible at all times.
Related videos: How to properly perform the exercise "Bending the arms of Zottman"?
Zottman flexion- an exercise that is available to everyone, does not require anything other than dumbbells. Unlike bending on an insulating bench from the lower block, in addition to the biceps and forearm, it also develops the muscles of the shoulders.
Zottman bends - execution technique
- Grab dumbbells both hands and stand up straight. Stretch your arms along the body, press your elbows to the torso, turn your palms as if to each other. Thus, you will take your starting position;
- start perform arm curls on exhalation. Please note that the upper segment of the limb, namely the part up to the elbow, must remain motionless, since only the forearm is involved in the work. Turn your hands so that your palms are facing up (this is called a supinated grip). Continue the amplitude until the fullest contraction of the biceps of the shoulder, until the dumbbells take a position parallel to the shoulder joint;
- By tensing your biceps, do a small stop;
- After, without changing the basic position, unfold your wrists 180 degrees, that is, palms down (this position is called a pronated grip). Please note that the level of the little finger should be below the level of the thumb;
- Now lower slowly projectile, holding it with a pronated grip;
- At the moment when the dumbbells are near the hips, form with your wrists neutral grip. That is, turn them in such a way that the palms face the torso.
Bodybuilders know firsthand how difficult it is. The thing is that there is not enough exercise for them. These are upward presses with a reverse, neutral (hammer) grip, lifts from the Scott bench with palms on top, “spider” bends on.
One of the effective and undeservedly forgotten practices is the Zottman lifts, which received the same name after the name of the author. Georg Zottman - famous strongman XIX century, he proposed his own methodology for the development of the forearms, which many people still exploit.
Although the technique is known by different names, the execution algorithm remains the same. At first glance, it seems that it is no different from bending the arms while standing. However, in comparison with them, the movements of the limbs are made in a circle and with turns of the wrists.
Working muscles
When flexing Zottman work brachioradial long and round pronator, finger flexors. Function synergist performs, stabilizers- extensors of the wrist and frontal delta. When the hands are turned at the top and the shells are lowered, the brachiradialis is involved in the work.
What is the nature of the practice
Its value lies in the fact that in one technically simple exercise the athlete pumps almost all the muscles of the hands. The brachialis is especially heavily loaded. It pushes the two-headed beams up, giving the arms volume and visual power. Due to supination, the biceps are enlarged. It gives massiveness to the forearms, strengthens the grip, so it makes sense to test the practice on yourself.
How lifts are performed
The Zottman biceps exercise is considered safe as long as the technique is followed.
Ideally, the practice is performed at the end of the training for "finishing off" hands. The principle is based on smooth movements no snatches with dumbbells heavy weight. For starters, weights of 5 kg are enough.
Zottman bending technique
- IP - a flat stance with straightened arms in which shells are clamped.
- The elbows are pressed to the body, the palms are placed towards each other, the shoulders are motionless.
- On the exhale, tighten the biceps, and at the same time turn the wrists with the palms up.
- Dumbbells are brought to the shoulders, exhale, freeze for a second at the top point.
- Turning into a negative phase, scroll the hands in reverse order.
- Having reached the hips, they again repeat the circular turn with the brushes and raise the shells up.
When bending the biceps according to Zottman, the back is always motionless. Only the muscles of the hands are involved in the process. Approximately after 10 repetitions the athlete feels a burning sensation in the shoulders. Perform 10-12 times in 2-4 sets.
Zottman bending technique in video format:
Variations: sitting straight or incline bench, alternately raising hands.
Classic Mistakes
Experts recommend following the principle - from simple to complex. Sometimes the desire for quick results forces you to take heavy shells. Without practiced movements and formed muscle memory, it is impossible to correctly perform the Zottman press.
- Inertial execution of the practice is not allowed. Every movement requires mental control.
- Dumbbells are lowered 2 times longer than they are raised. If it takes 3 seconds to raise the projectile, it takes 6 seconds to lower the arms.
- The elbows are not torn off the body throughout the entire set, although at the top point there is a desire to spread them apart.
After recent injuries in the elbows, shoulders, sprained wrists, the Zottman exercise is not performed.
Practice is suitable for athletes with different levels preparation, because everyone can develop the necessary qualities.
- Beginners- form neuromuscular connections;
- bodybuilders- work out a small muscle from different angles;
- powerlifters- Strengthen your grip.
Perhaps it is this exercise that many lack for sports progress.
In this exercise, the brachioradialis muscle is actively working, long radial flexor wrists, pronator teres, and finger flexors. The load is evenly distributed throughout the muscle group, allowing the athlete to lift and rotate the dumbbells.
Curls are indispensable for many athletes, as all machines minimize the load received by the forearms.
Correct technique
Georg Zottmann invented this exercise back in the 19th century, and so far it has not lost its relevance. However, it is important to perform bending correctly so that there are no problems with the elbow joints in the future. For this you need:
- Stand straight and take a dumbbell in each hand. The arms are fully extended, and the elbows are pressed to the body. Make sure your palms are facing each other. This is your starting position.
- Shoulders should be kept still. On exhalation, the arms are bent on the biceps of the shoulder. It is performed in such a way that the palms are directed upwards. To do this, turn your wrists. The movement continues until the dumbbells are at the same level with the shoulder joints.
- A short pause is maintained, necessary for greater muscle tension.
- The wrists are turned so that the palms do not look up, but down. The thumb is higher than the little finger.
- As you inhale, gently lower the weight.
- At the level of the hips, a new rotation of the wrists occurs, and the palms begin to look inward.
- Perform the required number of repetitions.
The correct Zottman curl technique in the video:
During the flexion, the inconspicuous brachioradialis muscle will work intensively. After doing 10 repetitions with a comfortable weight, the athlete may feel a slight burning sensation in the shoulder area. This means that the exercise is being performed correctly.
Safety
The Zottman Curl is considered a completely safe exercise. But this does not mean that novice athletes do not need to get acquainted with the technique of its implementation. First of all, you need to remember that bending is performed smoothly, completely on muscle strength. This is done to protect shoulder joint from excess load. As a rule, it is too weak for almost all athletes, so problems may arise in the future.
To protect the joints from unnecessary injury, it is necessary to work only with a comfortable weight. For each athlete, it can be different, but you need to start training with dumbbells weighing 5 kg. Don't be put off by the light weight, as it will allow you to work out your technique well.
The back should always remain motionless during the bending.. It is not necessary to pull the dumbbells with the help of the back strength, otherwise the effectiveness of the exercise will drop. For athletes with a weak back, such movements can become dangerous.
Common Mistakes
The main part of the mistakes is ignoring the warm-up, improper breathing, as well as using too much weight. All of them are allowed by inexperienced or overconfident athletes who believe that they have already brought the body into the necessary shape.
It is important to remember that exhalation is done at the top point of the amplitude. No need to do it at the bottom or exhale in the middle of the movement. This can interfere with the breathing process, which will complicate the bending.
As for the warm-up, before bending Zottman, a set of exercises is always done, which includes biceps and triceps. As a warm-up of the joints, you can use a dumbbell or neck press, work in a block simulator or simple rotations hands developing elbows and shoulders.
Equipment
To do the Zottman curl, an athlete will need dumbbells. For convenience, you can wear sport gloves. They will help to keep the weight tighter, as it will no longer slip out of tired and sweaty hands.
- The elbow flexor muscle will work much more intensively if, at the moment when the dumbbell is at the same level with the shoulder, the athlete changes position elbow joint by moving the weight down.
- When the moment begins to approach severe fatigue, dumbbells can be put aside and shake your hands for a few seconds. This will help tired muscles to relax a bit. However, immediately after this, you need to continue the set, otherwise the exercise will not be effective.
- It is very important to have full control Roundabout Circulation done by hand. The fact is that the rotator muscles of the shoulder help stabilize the shoulder joint, but if the athlete makes a jerk, then this muscle group can be injured.
- Zottman curls are always performed at the end of an arm workout. You should not try this exercise at the beginning of a workout, as it greatly overloads the shoulder joint.
- It is important to choose the right working weight. If you can do 12 reps without any problems, then the weight is too small. At about 8 repetitions, the muscles should “burn”.
- Always stick correct technique execution. If you can’t learn the movement, then you can try to alternately do bending.
The champions of the 40s, 50s, 60s paid tribute to Zottman's bends. But subsequently, too many arm machines appeared on the scene, and bodybuilders switched to blocks and concentrated curls.
First of all, Zottman bends are good because during the exercise you don’t have the ability to move quickly, and you also need the greatest concentration and control of the process - otherwise you simply won’t be able to maintain balance.
Execution technique
Zottman Curls - Forearm twists with dumbbells. Exercise technique:
1. Stand straight, take a dumbbell in each hand. The arms are straightened, the elbows are pressed to the body.
2. Make sure your palms are facing inward, towards each other. This will be your starting position.
3. Keep your shoulders still. As you exhale, perform a biceps curl, turning your wrists so that your palms are facing up. The movement should continue until the biceps are fully contracted, until the dumbbells are at shoulder level.
4. Take a short pause, tensing your muscles.
5. Turn your wrists so that your palms are facing down, thumb should be above the little finger.
6. While inhaling, slowly lower the dumbbells down.
7. At the level of the hips, again begin to turn the wrists, turning the palms inward. Complete the required number of repetitions.
You can also do Zottman curls on the Scott bench, and even with one arm.
Charles Poliquin (one of the most famous coaches among professional athletes, including Olympic athletes) in his book on arm training says:
“In my opinion, Zottman bends are one of the the best exercises to build the size of the hands, since they load all the flexors of the elbow joint. The huge advantage is that the exercise overloads the brachialis.
- Brachialis is a small muscle located between the biceps and triceps, and gives them volume and beauty.
See how else you can do Zottman curls.
