Zottman Curl
Zottman curl er en håndvægtsøvelse, der rammer biceps på vejen op og underarmenes ekstensorer samt brachialis på vejen ned ved at rotere håndleddet i toppen. Det er en af de mest effektive øvelser til at skabe komplet armmasse.
Sådan gør du
- Stå med håndvægtene ned langs siden med håndfladerne vendt fremad.
- Curl håndvægtene op mod skuldrene som ved en almindelig biceps curl.
- I toppen af bevægelsen roterer du håndleddene, så håndfladerne vender nedad.
- Sænk langsomt håndvægtene i denne pronerede position.
- I bunden roterer du håndleddene tilbage til den supinerede udgangsposition.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your elbows tucked closely by your ribs.
- Curl the weights up smoothly using your biceps.
- Pause at the top and rotate your wrists completely.
- Lower the weights slowly with your palms facing down.
Vejrtrækning: Exhale as you curl the dumbbells up toward your shoulders, and inhale steadily as you lower them back down.
Almindelige fejl
- Swinging the torso to lift the weights, which reduces the work done by your biceps and forearms.
- Rotating the wrists too early before reaching the top of the curl, reducing tension on the target muscles.
- Rushing the lowering phase, which wastes the primary benefit of the zottman curl on your forearm extensors.
Aktiverede muskler
Primære: biceps. Sekundære: underarme, brachialis.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 60–90 s
Lettere, sværere og alternativer
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel wrist or elbow discomfort during the rotation, reduce the weight or keep the range of motion comfortable.
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Why should I rotate my wrists during a zottman curl?
Rotating your palms downward at the top shifts the workload on the way down to your forearms and brachialis, making the exercise more efficient for overall arm development.
What weight should I start with?
Because the lowering phase involves the forearms and uses a different grip, start with lighter dumbbells than you would normally use for a standard bicep curl.
How often can I include this in my workouts?
You can safely perform this movement 2 to 3 times per week, allowing at least 48 hours of recovery between upper body sessions.