Zottman flexion - exercise on the forearm and biceps

Zottman flexion - exercise on the forearm and biceps

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The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Zottman's bends - an exercise with dumbbells for biceps and forearms, invented back in the 19th century by a strongman from Philadelphia George Zottman.

For this reason, it is often considered rare and is not used very often. But in vain, because this is an excellent exercise, especially for the development of the forearms of hand strength and grip. We will analyze it in detail.

What muscles work

The flexors of the arms and forearms work. In the stage of lifting the dumbbell to the upper point, the biceps muscle of the shoulder (biceps) works.

Its synergist is brachialis. When the wrists turn at the upper point and the projectile returns to its original position, the forearms are included - brachioradialis (brachioradialis muscle).

Zottman flexion - exercise on the forearm and biceps

The stabilizers are the extensor extensors of the wrist, the front delta. Thus, we get a number of advantages:

  • work of the biceps, increase in volume and peak development (if we do with supination, more on that below);
  • development of the forearms, noticeable thickening of muscles;
  • an increase in the strength of the arms and grip (it was not without reason that the strong man invented it).

Several muscle groups in one simple exercise.

Very good, it makes sense to try!

Technique of execution

The exercise is performed as follows:

  1. Starting position - standing. Stand straight, back straight, legs shoulder width apart, torso in static tension. For convenience, the legs can be bent slightly at the knees. Take the dumbbells with a reverse grip (palms away from you) or neutral (palms towards each other) if you want to add a supination (rotation) of the hand.
  2. Take a breath, then, as you exhale, lift the dumbbells to the highest point, as in the usual lifting of dumbbells to the biceps, bending your arms at the elbows.

    At the moment of lifting, do the supination mentioned above if you initially took dumbbells with a neutral grip. At the top point, feeling the contraction of the biceps, linger for a couple of seconds.

  3. At this time, rotate the brush 180 °, so that in the end to hold the dumbbell is not a reverse, but a direct grip.
  4. Slowly bring the dumbbell back down. Reaching the bottom point, rotate your wrist to return to reverse or neutral grip.

    The elbows at the lower point remain slightly bent. Do the planned number of repetitions.

You can focus on 2-4 sets of 8-12 repetitions. Take light weight initially.

There are variations that suggest either alternately lifting dumbbells or performing on a horizontal bench: sitting, lying on an inclined bench at an angle (up), sitting with emphasis on the knee.

We recommend the classic version, but try the variations, perhaps you will find a convenient way to perform it. A successive lift can be used if you cannot immediately perform a simultaneous lift.

Another variation is mirror execution. First we hold the dumbbells with a direct grip, and at the top point we change the grip to the opposite. Try to combine both options in one workout.

Subtleties and recommendations

To achieve the maximum effect, the following recommendations will help:

  • Do not immediately use a large burden. Take a small weight, hone the technique and increase if necessary.
  • Lower the dumbbells twice as slowly as you lift. If you lift the dumbbells to the highest point for 2 seconds, lower them in 4 seconds.
  • Do not use inertia, do not make sudden movements, do not throw dumbbells sharply down, and do not jerk when lifting up.

    Perform the movement smoothly, under control and consistently - without unnecessary delays.

  • Watch for the fixed position of the elbows, they should be brought to the body. Remember - the elbows are closer to the body. At the upper point, there will certainly be a temptation to part them.
  • Refrain from performing the exercise in the presence of fresh injuries of the elbow joints and wrists - this is a 100% contraindication.

Zottman's bends are better to put at the end of the hand training for "finishing". Try to include this exercise in your program, perhaps this is exactly what you lacked for further progress.

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Zottman flexion - exercise on the forearm and biceps

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .



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