If anybody liked to use unusual exercises once in a while, it was Rich Piana. That was especially true for his arm training. After all, he popularized the 8-hour Arm Day, preferred concentration curls done with a cable and a hammer grip, and liked Zottman Curls. Ever heard of 'em?
The Zottman Curl
The Zottman Curl is a unique exercise because it works both the biceps and the forearm. Legend has it that George Zottman, a professional strongman in the late 1800s, invented this exercise. He set several strength records in his time and had a powerful physique for his era.(1)
Muscles Worked
This exercise combines a regular dumbbell curl with a reverse curl. Therefore, it works the biceps brachii and the brachioradialis of the forearm.(2,3)
How To Do The Zottman Curl
In this exercise, you’ll bring the dumbbells up as in a regular curl, stop, and squeeze your biceps at the top. Then turn your wrists so your palms face down as in a reverse curl, and slowly lower the dumbbells. At the bottom, turn your wrists again so you’re in the start position of a regular curl, and repeat for the desired number of reps.(4)
Variations
You can do this exercise standing, seated, on an incline bench, or using a Preacher bench. You can do both arms at the same time, alternate your arms, or do 1 arm at a time.
How Rich Used Zottman Curls In His Routine
Preacher Curls - 5 sets - 25, 20, 15, 12, 10 reps
Try this one using an EZ bar hooked up to a low cable pulley. Doing it that way creates continuous tension on your biceps.
Lying Cable Curls - 5 sets - 25, 20, 15, 12, 10 reps
This exercise takes any chance to cheat out of it, it’s all biceps.
Zottman Curls - 5 sets - 25, 20, 15, 12, 10 reps
This old-school classic was one of Rich’s favorite exercises for the biceps and forearms. If you prefer, you can move the biceps to the end of the workout and do 2-3 direct forearm exercises after Zottman Curls for a complete triceps/biceps/forearms workout.
Triceps Pressdowns - 5 sets - 25, 20, 15, 12, 10 reps
Use a full range of motion, hold, and squeeze at the bottom of the movement.
Close Grip Bench Press - 5 sets - 20, 15, 12, 10, 8 reps
This is a compound exercise that also hits the inner chest and the shoulders. You can use an Olympic bar or an EZ bar.
Triceps Dips - 3 sets - 10-12 reps each set
Here’s another compound exercise that hits the triceps, chest, and shoulders.
Don’t Forget 5% Nutrition!
To get the max out of this routine, make sure you stock up on your favorite 5% Nutrition supplements. We suggest starting with a 5% pre-workout, such as Kill It Reloaded. You’re after gains, so add All Day You May and a 5% creatine to your arsenal. Once you’re done with your workout, drink a post-workout shake, such as Real Carbs and Shake Time. If you’re on the go and need a quick, easy, and delicious protein source, try Snack Time - you’ve got a couple of flavors to choose from and you won’t believe how good they are! Finally, after you've stocked up, check out our blogs and videos, and get motivated to kill those arms!
References:
- https://en.wikipedia.org/wiki/George_Zottman
- https://www.physio-pedia.com/Biceps_Brachii
- https://exrx.net/WeightExercises/Brachioradialis/BBReverseCurl
- https://journals.lww.com/nsca-scj/fulltext/2014/02000/exercise_technique__the_zottman_curl.15.aspx#O4-15-2
