1. Standing up, grab some dumbbells with a palms-up grip.
2. Keeping your elbows pinned to your sides, simultaneously curl both dumbbells.
3. Once you reach the top, pause and squeeze your biceps hard, then rotate the weights until your palms are facing down.
4. Slowly lower the dumbbells toward your thighs, stopping short of lockout.
5. Pause, then turn your palms back to the starting position. repeat.
The Zottman curl was devised by strongman George Zottman in the 1880s but has yet to receive its due acclaim for its ability to build bigger biceps and forearms. By calling into play the brachioradialis--the prominent muscle on the thumb side of your forearm--the Zottman curl helps to add balance between upper and lower arm mass and should be part of any complete arm program. If this move is new to you, you'll find it a welcome change of pace for your biceps that could kick-start new growth.And no, the pictures are NOT of me in case you hadn't figured it out.
Next week i'll post my workout for discussions.