Home » Exercise Database » Zottman Curl, Incline DB Curl, Prone Incline BB Curl, Concentration Curl

Zottman Curl, Incline DB Curl, Prone Incline BB Curl, Concentration Curl

Zottman Curl

zottman curl

  • The Zottman Curl hits the Long Head of the bicep and the Brachialis.
  • Bring the weight up with a normal grip, rotate at the top, and slowly lower facing away.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • Make sure you fully extend the arms at the bottom of the movement.
  • Really focus on slowly lowering the weight for 3-4 seconds each rep.

Incline Dumbbell Curl

incline dummbell curl

  • This hits the Long Head of the bicep.
  • To increase the focus, you can do alternate curls (one arm at a time).
  • Make sure you fully extend the arms at the bottom of the movement.
  • This is a good finisher exercise for high rep work.

Prone Incline Barbell Curl

prone barbell curl

  • This hits theĀ Long Head of the bicep.
  • If the barbell is too awkward, you can use Dumbbells here.
  • If you use dumbbells, come across the body to hit your biceps peak.
  • Make sure you fully extend the arms at the bottom of the movement.

Concentration Curls

concentration curl

  • This hits the Long Head of the bicep.
  • Really focus on feeling the contraction of the muscle.
  • Don’t move your shoulder to accommodate a weight that’s too heavy.
  • Make sure you fully extend the arms at the bottom of the movement.
  • You can use this as a finisher.
  • You can squeeze extra reps out by using the free hand to help the concentric (up) phase, then lower without it.

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