Dumbbell Zottman Curl Instructions
Starting Position:
1. Stand upright with your feet shoulder-width apart.
2. Hold a dumbbell in each hand, with your palms facing forward (this is the starting position).
Movement Instructions:
1. Curl Phase:
- Slowly curl the dumbbells upward by bending your elbows. Keep your upper arms stationary and close to your body.
- Continue lifting the dumbbells until your biceps are fully contracted and the weights are at shoulder level.
2. Rotational Transition:
- At the top of the curl, rotate your wrists so that your palms are now facing downward (palms facing away from you).
3. Lowering Phase:
- Slowly lower the dumbbells back down to the starting position while maintaining the palms facing down.
- Keep your elbows close to your body and do not swing the weights; control the movement.
4. Return to Start:
- As you reach the bottom position, rotate your wrists back to the starting position (palms facing up) to complete one repetition.
Tips for Beginners:
- Start with light weights to master the movement and technique before progressing to heavier weights.
- Maintain a straight posture throughout the exercise; avoid leaning backward or forward.
- Breathe out while curling up and breathe in while lowering the weights.
- Perform 2-3 sets of 8-12 repetitions, allowing a break in between sets.
Safety Note:
- If you experience any pain or discomfort, stop the exercise and consult a fitness professional.
