Zottman Bends
About this exercise
"Zottman Bends" targets the Apá muscle group, suitable for intermediate level. The main load falls on: Biceps, Forearm. Equipment needed: Dumbbell.
Description
A complex exercise for simultaneous training of the biceps (in the lifting phase) and the forearm muscles (in the lowering phase).
Instructions
1. Stand up straight, holding the dumbbells in your lowered hands with a hammer grip.
2. As you exhale, bend your arms, lifting the dumbbells to your shoulders, while simultaneously supinating your hands (palms facing towards you).
3. At the top, the palms look at the shoulders.
4. Turn your hands with a reverse grip (palms down) and slowly lower the dumbbells in this position as you inhale.
5. At the bottom, return the hands to a neutral grip for the next repetition.
Muscles worked
Primary
