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The Seated Zottman Curl Exercise : Benefits & How To Do

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The seated Zottman curl exercise is one of the best exercises you can do to build your biceps. It strengthens your biceps by working them in both the concentric and eccentric phases of the lift, allowing you to maximize muscle growth in your biceps during each workout session and make them stronger over time. Follow these simple steps to learn how to incorporate this into your workout routine so that you can start building bigger biceps today.

What Is A Seated Zottman Curl?

Seated Zottman Curls
Seated Zottman Curl, Image Source

This is a form of an exercise that targets the biceps. This not only provides support for larger muscles by engaging smaller ones, but also can lead to greater stimulation of the muscle fibers.


Performing this exercise is a great way to strengthen your biceps and forearms. This exercise also targets the muscles of your upper back, shoulders, and neck. If you want to increase arm size, include this exercise in your workout routine.(1)

Muscle Worked.

This exercise engages your biceps and shoulder muscles, especially the long head of the biceps.

Equipment Required.

You will need a bench or chair, and a pair of dumbbells.

Video Source: Seated Zottman Curls

How To Do?

Step 1. Sit down in an upright position holding a dumbbell in each hand.

Step 2. Curl both dumbbells up towards your shoulders in the supinated positions.

Step 3. When you reach the top, hold for a second and rotate your wrists so that your palms face downward.

Step 4. Then Lower the weights to the starting keeping your palms in the pronated position.

Repeat for 8-10 repetitions before taking a break.

If you want an added challenge, try doing these while standing up instead of sitting down. They are great for those looking to target their biceps more.

Bottom Line.

The seated zottman curl exercise is an excellent way to work your biceps. This exercise, which requires a bench and a pair of dumbbell, can be done at home or in the gym. Follow these above mentioned instructions for how to do the this exercise.




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Evidence Based

This content is based on scientific research and written by experts.

Our team of licensed health professionals, nutritionists and fitness experts endeavor to be unbiased, objective, honest and to present each sides of the argument.

This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.

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