Zottman Preacher Curl

Curl Predicador Zottman

intermediatedumbbellBicepsisolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

bicepsforearms

Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
Repeat for the recommended amount of repetitions.

Toma una mancuerna en cada mano y coloca los brazos superiores sobre el banco predicador. Las mancuernas a la altura de los hombros con los codos flexionados. Palmas abajo. Esta será tu posición inicial.
Inhalando, baja lentamente las mancuernas con las palmas abajo hasta la extensión completa del bíceps.
Rota las muñecas en la parte inferior del movimiento para que las palmas miren arriba.
Exhalando, usa los bíceps para curvar los pesos hasta la contracción completa a la altura de los hombros. Recuerda que el meñique debe estar más alto que el pulgar.
Aprieta los bíceps un segundo y rota las muñecas de vuelta con las palmas abajo.
Repite las repeticiones recomendadas.