Do This for Bigger Arms: Zottman Curl

Written By Patrick Henigan

A lot of people want big arms, but don’t have the time to spend 2 hours in the gym working on one muscle group.

The bicep has two heads- bi = 2.  But traditionally we only focus on training one of those heads.  That means we’re leaving a lot of room for growth on the gym floor, and wasting a lot of time.

There’s a way we can train both heads at the same time, but we need to manipulate the palm and some angles during the motion.

How to Do This:

  • Start with the palms neutral at the bottom

  • Rotate the palms so they’re facing your shoulder at the top 

  • Pause for a second at the top and rotate the palms out- so the fingers are facing forward

  • Slowly lower the weights back into the starting position.

  • Repeat 10-12 times

Start Training

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Patrick Henigan

Pat Henigan is the owner of Jacksonville Fitness Academy in North Florida. He’s been published in Reader’s Digest, Shape and is a regular guest on News4Jax and writes for Jacksonville Magazine.

He’s been in the trenches coaching since 2010 and has coached MLS players, internationally capped South American Soccer players, SNL Cast Members and multiple Fortune 500 CEOs.

https://www.henigan.io
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