A great bicep variation for women is Zottman Curls.

Start with thumbs turned out & palms facing up, curl the dumbell, then rotate your hands to a palm down position.

Zottman Curls A great bicep variation is Zottman Curls. Start with thumbs turned out & palms facing up, curl the dumbell, then rotate your hands to a palm down position. Zottman Curl Benefits: – Overload the brachialis muscle – Hits the forearm & biceps Focus on keeping the elbows close to the body. Curl up fast and control the lowering (eccentric).

A video posted by Women Who Lift Weights (@womenwholiftweights) on Jan 26, 2017 at 6:10pm PST

• Overloads the brachialis muscle (muscle underneath of the bicep)
• Targets the forearm & biceps
• Improved Contraction Of The Bicep

Zottman Curl Tips:

• Focus on keeping the elbows close to the body.
• Curl up fast and control the lowering (eccentric).
• Keep the reps between 8-15
• Focus on squeezing the muscle and controlling the weight

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Rob King is a Competitive PowerLifter, Coach and Writer.