@@unusveritas4122If you're going to do it then biceps concentric and brachial is/brachioradialis eccentric is the only way to do it. Your normal curl (biceps) is stronger than your reverse curl (B/BR), but cause you're stronger eccentrically you can handle the extra weight. If you eccentrically lowered with your biceps only a weight that you could reverse curl up, you wouldn't generate enough tension to create much hypertrophy stimulus.
@@jamiel8288 when the hand is pronated, which it is during the eccentric portion, the muscle being worked primarily is the brachialis. when the hand is supinated, the muscle is the biceps
If you dont need the rehab, you are just introducing extra fatigue without inducing muscle failure. Its like the silly feet on the bench while pressing to add balance training when you can just do a maximized exercise for each component you want trained
I might be wrong, but in my knowledge, the Zottmann curl is done alternating. Right hand is doing a regular bicep curl; left one is doing a reverse biceps curls. Then you reverse the grip. The right hand lowers the weight pronated; the left lowers supinated. Then right lifts supinated, left lifts pronated. And so on I used to do it on my arms day
Think it's better to just train each muscle separately, get a full ROM for each exercise and be able to properly bring each respective muscle to failure. Otherwise it looks like a half workout for each muscle. Your forearms in this case will give out before u can bring your biceps to failure.
That's a good point. But I saw somewhere that training muscle groups is ideal because you use your muscles in groups in everyday life? Or something along those lines
@@HELLF1RE Yes we do use multiple muscles in every day life. But that doesn't mean we need to make everything a compound exercise, which is where multiple muscles are used in one exercise. Compound exercises are great, and I'm not saying not to do them. They have their place. But that's not to say isolation exercises aren't ideal when you're aiming to make a specific muscle bigger/stronger. But for example let's take bench press. Great compound exercise which targets mainly your chest. Now u do also use a bit of your front delts, a bit of your triceps. But if u want bigger/stronger triceps or front delts, would u stick to only bench press? Ofc not. U would do exercises which directly target those other muscles, so u can fully work them. In the case of the bench press, you're only partially stimulating those other muscles, while the chest is mostly what's being used. The problem is with the exercise in the video is a bit different. But hopefully that helps to illustrate my point of why isolation exercises are good.
Just do regular curls and reverse grip, you’ll work everything that curl is working but in a way that isolates those muscles better leading to better growth
I could *maybe* get behind it if you switched around the order. People are typically stronger in the pronated position and weaker in the supinated position. People are also stronger on the eccentric than the concentric. Why not instead do the pronated position during the concentric and then do supinated on the eccentric. This allows you to lift heavy weights with the pronated position and get a nice slow, controlled eccentric and big stretch on the biceps with the supinated position. Personally, I would never do the variation suggested in the video or the modification I just suggested. This is an overcomplicated exercise that is almost certainly inferior to a regular curl in every aspect.
I do love modern channels like this one, but there was this old video on TH-cam with Zottman curls on it. By this guy with a weirdly deep voice. I'm sure someone watching this remembers because I need to know. I need to know what happened to that guy.
So just forget the essentric portion on the supinate bicep curl? No thanks! No need to over complicate an easy bicep curl. U get the same results from doin back rows on ur biceps so this is just a gimmick for trainers to look smart. Stick to the basics because they work!!
Do a curl with a supinated hand position for biceps and then do a curl with a pronated hand position for the brachioradialis. You won't get them both with a crappy exercise like this. You're unlikely to properly hit either. If you want to isolate those muscles even more, use the preacher curl variation for more biceps and a spider curl variation for more brachioradialis (can even throw in a resistance band if you want to make it extremely brachioradialis focused). And finally, the eccentric portion of a dynamic repitition isn't "more stimulating" because you'll be reducing your effort and thus switching off muscle fibers. How can muscle fibers grow if they're not activated? (Actually there is an answer to that, 12 points to anyone who knows it).
Try the almost reverse. A heavy hammer curls, then twist to conventional position for the eccentric. You can power up and control down... Each part has the important bit where it actually matter. Best pump I have had in biceps are from them
Avoid exercises like these that they contain a little bit of everything. When you train a muscle you should train it directly with an exercise that focuses only on that muscle.
@@zargabaath92they didn't say that, compounds are one movement. Conflated exercises shoe horns different muscles in a 2+ movement fashion. Compounds are amazing for multi muscle group involvement.
Chris Heria has this kind of biceps curl in one of his arm programs, I did this once a week additionaly to the full body dumbbell workout I did recently over the last year. As a climber forearm strenght is important for me and I also like the look of big forearms.
this curl is a waste of time, it removes the eccentric part of the curl so your bicep gets barely any stimulus, if you want forearms just do reverse curls, that's all you need
It’s too bad this won’t grow your biceps. The eccentric contraction (stretch under tension) is where growth is made. By rotating your hands on the negative, the tension is lost.
@@donmclachlan2164People need to learn that someone isn't right just because they have big muscles. Hard work, consistency, a good diet and good genetics will give you big muscles even if you exercise selection or your workout splits are sub-optimal.
I like learning new ways to use the muscles in my body because people don't stop to think about how many muscles it takes for you to move or pick up a coffee cup for instance it's 200 muscles to pick up a coffee cup
Hold up, I'm usually super busy to squeeze accessory lifts in my workouts because I'm always in a time crunch, so I supersetted this variation with chin ups to save more time and still hit my forearms. I've been doing something different for a while 😂
Been doing these for a couple years but have always done them standing. Great tip to add sitting. It’s true that you do get some momentum in the swing.
I guess people will never learn that the growth stimulus (of the fibers you actually want to train so big muscle fibers) from dynamic reps comes from the concetric phase, not from the eccentric phase. This misconception gets repeated throughout this comments section.
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Forearms? More like 5arms. Those veins are intense!
I see what you did there, Paul *dad laugh*
check out ermes gasparini forearm
not really😂😂
@tunabestfish yeah stfu. Your probably some goofy ass skeleton 💀
Doing overhand curls does that to me too and usually i have no visible veins
Bro is 1 papercut away from death
overused
@@Idek324😂
@@Idek324you’re just online everyday reading comments like a bot
Zottoman curl is stupid because you are taking tension off the biceps when you lower the weight and taking tension off the forearms when you raise it.
Yeah, if anything it should be the opposite pattern. But the best is to skip this entirely.
@@unusveritas4122 definitely, just regular curls is all you need
@@unusveritas4122If you're going to do it then biceps concentric and brachial is/brachioradialis eccentric is the only way to do it.
Your normal curl (biceps) is stronger than your reverse curl (B/BR), but cause you're stronger eccentrically you can handle the extra weight.
If you eccentrically lowered with your biceps only a weight that you could reverse curl up, you wouldn't generate enough tension to create much hypertrophy stimulus.
Overall just a waste of time
do those and a reversed variation of it, and only then train pull, you've warmed up your arms very thoroughly
Cool cool, the only thing I would change is change the pronated eccentric lower to a supinated eccentric lower, then we’re alg
So a regular bicep curl
@@eternius8860yep
@@eternius8860 yes
I prefer alternating variation on each session rather than in the middle of the movement
yeah i think that’s a lot better, especially because u aren’t getting the lowering part of the exercise for ur biceps with these curls
@@ebc817yes you are? The only difference is in the forearms, the bicep is being worked equally on both variations
Yep same. I use it for my forearms
@@jamiel8288 when the hand is pronated, which it is during the eccentric portion, the muscle being worked primarily is the brachialis. when the hand is supinated, the muscle is the biceps
@@jamiel8288a supinated grip activates the biceps more. It’s not the same. Pronation brings in the brachialis more.
If you dont need the rehab, you are just introducing extra fatigue without inducing muscle failure. Its like the silly feet on the bench while pressing to add balance training when you can just do a maximized exercise for each component you want trained
I might be wrong, but in my knowledge, the Zottmann curl is done alternating. Right hand is doing a regular bicep curl; left one is doing a reverse biceps curls. Then you reverse the grip. The right hand lowers the weight pronated; the left lowers supinated. Then right lifts supinated, left lifts pronated. And so on
I used to do it on my arms day
Your videos changed my fitness journey for the better…salute 🫡
Thats crazy the kneesovertoesguy was talking about this I think a year go, Im glad to see this on this channel as well!!!!!
Great job for training your biceps inefficiently
Love the curl. Always use it as a fineshers on bicep days!
MatPat when he finally quits TH-cam
Think it's better to just train each muscle separately, get a full ROM for each exercise and be able to properly bring each respective muscle to failure. Otherwise it looks like a half workout for each muscle. Your forearms in this case will give out before u can bring your biceps to failure.
That's a good point. But I saw somewhere that training muscle groups is ideal because you use your muscles in groups in everyday life? Or something along those lines
@@HELLF1RE Yes we do use multiple muscles in every day life. But that doesn't mean we need to make everything a compound exercise, which is where multiple muscles are used in one exercise. Compound exercises are great, and I'm not saying not to do them. They have their place. But that's not to say isolation exercises aren't ideal when you're aiming to make a specific muscle bigger/stronger.
But for example let's take bench press. Great compound exercise which targets mainly your chest. Now u do also use a bit of your front delts, a bit of your triceps. But if u want bigger/stronger triceps or front delts, would u stick to only bench press? Ofc not. U would do exercises which directly target those other muscles, so u can fully work them. In the case of the bench press, you're only partially stimulating those other muscles, while the chest is mostly what's being used.
The problem is with the exercise in the video is a bit different. But hopefully that helps to illustrate my point of why isolation exercises are good.
The truth is when the forearms are exhausted,just continue the bicep curls to exhaustion.
Connective tissue strength has left the chat
@@HELLF1RE I mean some people are just really busy
Veins like an absolute monster bro
I always do 3 bicep curl exercises: the supinated, the neutral (hammer curl), the pronated. All three works different muscle groups.
Just do a some bicep curls, then some reverse curls and then some hammer curls
Oh ok Mr Universe.
@@donmclachlan2164The Scientific Literature is more important than someone’s credentials
The best growing portion of bicep curls is the eccentric...do these variations of the lifts separately.
It absolutely is not sir, educate yourself before writing bs.
Ugh... I fucking hate when people try to push forgotten movements. There is a reason they are forgotten.
It’s almost like he’s been watching kneesovertoesguy
You should be working your biceps and then doing a different exercise for your brachialis
Add the hammer curl to it and it's even better.
My body naturally wanted to do this move. I didn’t know this had a name and if was actually good for my joints.
I was gonna comment the same ;d
Just do regular curls and reverse grip, you’ll work everything that curl is working but in a way that isolates those muscles better leading to better growth
we call reverse curls “dino curls” in my class. I didn’t realize Zottman included both movement patterns and will be including it in future workouts!
It hits your full bicep only one exercise you need for best bicep
Beautiful skin and veins! ❤
"aye bro gimme that sheet of paper real quick"
"alright- owwww"
*fucking dies*
Let's keep it forgotten💯💯🔥🗣
I do this exercise all the time in Gym
I have been doing Zotman curl for years and didn’t know it.
Great excerise, instead of just doing two excersixes that 100% target each muscle group you can now do 1 exorcise that 30% targerts both !!!!
Screams in elbow therapy.
So everyone in these comments are like "NO!!!! DO ONLY RIGID LIMITED MOVEMENTS!!! NEVER COMBINE MOVEMENTS!!"
Bros delts have delts look at those STRIATIONS
CRAZY veins man
Keep going
You have the Zottman Curl backwards & reversed with your Pronation & Supination.
Good to see the comment section calling oit this bs
Didn’t know this was a thing. Accidentally “came up” with something similar to work around my elbow pain
I could *maybe* get behind it if you switched around the order. People are typically stronger in the pronated position and weaker in the supinated position. People are also stronger on the eccentric than the concentric. Why not instead do the pronated position during the concentric and then do supinated on the eccentric. This allows you to lift heavy weights with the pronated position and get a nice slow, controlled eccentric and big stretch on the biceps with the supinated position.
Personally, I would never do the variation suggested in the video or the modification I just suggested. This is an overcomplicated exercise that is almost certainly inferior to a regular curl in every aspect.
Usually in fitness (barring the big compounds) if something claims to do a lot of things, it usually does nothing very well.
I do love modern channels like this one, but there was this old video on TH-cam with Zottman curls on it. By this guy with a weirdly deep voice. I'm sure someone watching this remembers because I need to know. I need to know what happened to that guy.
One paper cut and this man is going to bleed out
So just forget the essentric portion on the supinate bicep curl? No thanks! No need to over complicate an easy bicep curl. U get the same results from doin back rows on ur biceps so this is just a gimmick for trainers to look smart. Stick to the basics because they work!!
Nothing New under the sun Ecleaseastes! 🌞
Do some neck training like mike tyson- youll be a UNIT
Do a curl with a supinated hand position for biceps and then do a curl with a pronated hand position for the brachioradialis. You won't get them both with a crappy exercise like this. You're unlikely to properly hit either.
If you want to isolate those muscles even more, use the preacher curl variation for more biceps and a spider curl variation for more brachioradialis (can even throw in a resistance band if you want to make it extremely brachioradialis focused).
And finally, the eccentric portion of a dynamic repitition isn't "more stimulating" because you'll be reducing your effort and thus switching off muscle fibers. How can muscle fibers grow if they're not activated? (Actually there is an answer to that, 12 points to anyone who knows it).
Try the almost reverse.
A heavy hammer curls, then twist to conventional position for the eccentric. You can power up and control down... Each part has the important bit where it actually matter. Best pump I have had in biceps are from them
Hey, will try this out today, thanks!
Bro got my dream biceps 💪🏻
nice to know these have a name. i started doing them on a whim one day with no idea if they were any good. I’ll have to pick them back up.
Damn! Bro you’ve got veins on veins🤯 I’m so jealous
Avoid exercises like these that they contain a little bit of everything. When you train a muscle you should train it directly with an exercise that focuses only on that muscle.
yes yes,drop all compound exercises and be mobile as tree. You really smart buddy.
@@zargabaath92they didn't say that, compounds are one movement. Conflated exercises shoe horns different muscles in a 2+ movement fashion. Compounds are amazing for multi muscle group involvement.
Wrong 😅
“That which has been is what will be, That which is done is what will be done, And there is nothing new under the sun.”
Ecclesiastes 1:9
I might start doing these curls just for the forearms
Why not separately do bicep curls and forearm biased pronated grip curls ?
Chris Heria has this kind of biceps curl in one of his arm programs, I did this once a week additionaly to the full body dumbbell workout I did recently over the last year.
As a climber forearm strenght is important for me and I also like the look of big forearms.
this curl is a waste of time, it removes the eccentric part of the curl so your bicep gets barely any stimulus, if you want forearms just do reverse curls, that's all you need
Love this curl technique used it back in 2012
Beautiful guy 😘
Yes! Nice man and amazing biceps!
Stop looking in the mirror and watch the video
I find it best to come up the same way you went down and then do the twist and repeat
I makes my arms feel better when I complete a normal rep
Fire arms brother 💪🏾
Underhanded close grip lat pull downs works 💪 best. If you can do pull ups good too, weighted pull ups even better 💪
It’s too bad this won’t grow your biceps. The eccentric contraction (stretch under tension) is where growth is made. By rotating your hands on the negative, the tension is lost.
It's in my program for two weeks now
I always do this since I was in high school to this day
Awesome I'm doing these from now on
“New”
Also created in the 1900s 💀
Forearm veins literally made me go WTF!
In a good way!
He’s doing it wrong. You gotta go back up with the supinated grip and turn the wrists going back down for a full rep
Just do a hammer/pinwheel curl then
I'd rather just do a hammer curl which works all the same muscles, but correctly instead of halfway.
I love the zottmen curl
Bro looks like Sheldon 💀
I do those to crack my elbows when they feel stuck
What's this new bicep curl all about? *Proceeds to explain it was invented by a man in the 1900s. You still my boy, Daniel!
Just casually twirling 10kgs 😅
That’s not very much at all and I don’t even work out much
@@DanBlabbers It’s heavy AF for most people when performing this curl, it’d definitely be heavy for you, especially given you don’t work out much.
Not good. Just concentric phase for biceps ... And negative for brachialis. Mismatch, master of none. Waste of time.
And you have God given massive and defined arms off course. Yeah I bet Pfft!
@@donmclachlan2164People need to learn that someone isn't right just because they have big muscles.
Hard work, consistency, a good diet and good genetics will give you big muscles even if you exercise selection or your workout splits are sub-optimal.
@daniels0376 So you are built like a Greek God then to prove your theory?
I used to do these back in the year 2000. When i was still in middle school
I like learning new ways to use the muscles in my body because people don't stop to think about how many muscles it takes for you to move or pick up a coffee cup for instance it's 200 muscles to pick up a coffee cup
Hold up, I'm usually super busy to squeeze accessory lifts in my workouts because I'm always in a time crunch, so I supersetted this variation with chin ups to save more time and still hit my forearms. I've been doing something different for a while 😂
Dude stop giving away secrets 😅
Been doing these for a couple years but have always done them standing. Great tip to add sitting. It’s true that you do get some momentum in the swing.
Isn't standard curl better cuz u get a much more biceps focused eccentric?
I guess people will never learn that the growth stimulus (of the fibers you actually want to train so big muscle fibers) from dynamic reps comes from the concetric phase, not from the eccentric phase. This misconception gets repeated throughout this comments section.
You do it for when I do blocks in defense.
My workout today
How is this man so shredded?!
I will start doing these tomorrow
and i am hanging here, doing daniel's biceps curls on my rings 😅
Your veins are insane! Pathology would have a smile looking at those😅
Worse arm workout
change the motion to 100%
*"new curl"*
Bro its from the fricking 1900's
New as in resurfaced in this context
What the comment above me said
You should do anseries of your favorite rehab exceraises, and their uses. Could even make a series of it.
I love this bicep workout. It is in my bicep routine.
If you haven't monotonized the pull-up just add more weight
I just call it rotated (DB) curls
Meh kinda dumb. Just do pronated and supenated separately
Nope it isn't idiot
Cool, i should try this with Rings😅
Train on adjustable bench
Don’t do this! it’s not beneficial for biceps growth