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Upper Arms · Dumbbell
Zotman Curl Dumbbell Simultaneous
Zotman Curl Dumbbell Simultaneous is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms and shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
- Shoulders · Deltoids
How to do Zotman Curl Dumbbell Simultaneous
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing forward) and arms hanging by your sides.
- Curl the dumbbells towards your shoulders by bending your elbows and keeping your upper arms stationary.
- At the top of the curl, rotate your wrists so that your palms face forward (overhand grip), and then lower the dumbbells back down to the starting position with control.
- Rotate your wrists back to the underhand grip once you reach the bottom of the movement. Repeat for the desired number of repetitions.
Form tips
- Avoid using momentum; focus on using your biceps and forearms to lift and lower the dumbbells.
- Keep your core engaged to maintain balance and stability.
- Ensure a smooth and controlled rotation of the wrists at the top of the movement.
Zotman Curl Dumbbell Simultaneous alternatives
More biceps exercises
Zotman Curl Dumbbell Simultaneous FAQ
What muscles does Zotman Curl Dumbbell Simultaneous work?
Zotman Curl Dumbbell Simultaneous mainly works the biceps in the upper arms (Biceps Brachii). The forearms and shoulders work as secondary muscles.
What equipment do you need for Zotman Curl Dumbbell Simultaneous?
You need a dumbbell.
How many sets and reps of Zotman Curl Dumbbell Simultaneous should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Zotman Curl Dumbbell Simultaneous good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Zotman Curl Dumbbell Simultaneous burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Zotman Curl Dumbbell Simultaneous?
Other exercises for the biceps include Hammer Curl Resistance Band Simultaneous, Zotman Curls Resistance Band Simultaneous, Kettlebell Curl and Ez Barbell Curl.
For developers
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