DB Zottman curl exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB Zottman curl )

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Name of exercise  Resist elbow flx/wrist rotn alt bil w/wt (Zottman Curl)
Other names of exercise DB Zottman curl
Description of exercise DB Zottman curl is a popular exercise that targets the biceps, brachioradialis, and forearm muscles. It involves using dumbbells to perform a combination of a traditional bicep curl and a reverse curl. To perform this exercise, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand, palms facing up. Curl the dumbbells towards your shoulders, then rotate your wrists so that your palms are facing down. Slowly lower the dumbbells back to the starting position. This exercise not only strengthens the biceps but also works the brachioradialis and forearms, making it a great addition to any arm workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin with feet about hip distance apart.
  • Hold weights at side, palms forward.
  • Bend one elbow, lifting weight up, then rotate wrist downward.
  • Lower weight while raising weight in other hand.
  • Rotate both weights and repeat sequence.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps, Forearm
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Rotation
    Type of Action Flexion, Supination, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Stronger bicep muscles
  • Increased arm strength
  • Improved grip strength
  • Engages multiple muscle groups
  • Can be done with dumbbells or barbells
  • Helps prevent muscle imbalances
  • Targets both biceps and forearms
  • Can be modified for different fitness levels
  • Can be easily incorporated into a workout routine
  • Can help improve overall arm aesthetics

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • DB Zottman curl exercise should be avoided if you have any existing wrist, elbow, or shoulder injuries. This exercise puts a lot of strain on these joints and can worsen any existing conditions. It should also be avoided if you have any lower back problems, as the standing position and movement can put pressure on the lower back. Pregnant women or those with high blood pressure should also avoid this exercise as it can cause a spike in blood pressure. Additionally, if you are a beginner to weightlifting, it is best to avoid this exercise until you have built up enough strength and stability in your arms and shoulders.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • The movement should be smooth and once sequence is in motion, one weight rotates while up and the other rotates when it is down.

    • Helpful in Diseases

  • Biceps tendinitis
  • Carpal tunnel syndrome
  • Osteoarthritis
  • Rheumatoid arthritis
  • Golfer’s elbow
  • Tennis elbow
  • Rotator cuff injury
  • Shoulder impingement syndrome
  • Frozen shoulder
  • Fibromyalgia
  • Tendinosis
  • Tendinopathy
  • Repetitive strain injury
  • Cubital tunnel syndrome

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    Frequently asked questions

     

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