Eccentryx / Exercise Atlas / arms
Zottman curl
Curl supinated up, rotate to pronated at top, lower pronated, rotate at bottom.
Muscles
- Primary
- biceps
- Supporting
- brachialis, forearms
Mechanics
- Pattern
- elbow flexion
- Equipment
- dumbbells
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Bicep peak on the way up; forearm and brachialis load the eccentric.
- Progression
- Increase load; slow the eccentric to 3–4 seconds.
- Regression
- Alternating arm curl with supination only until coordination improves.
Watch for
- Rushing the rotation at the top — losing the eccentric benefit
- Using shoulder momentum instead of isolating the elbow
- Dropping the weight on the eccentric
Substitutions
- Hammer curl
- Reverse curl