Biglee Murali (Biglee)'s video: Anabolic Workouts - Zottman curls for bigger biceps

Blast your biceps to grow with the Zottman curls. 1. Starting position: Stand holding a pair of dumbbells at your sides with a palms-up (supinated) grip. 2. Supination: While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. 3. Pronation: Hold the contracted position for a second and rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the little finger. 4. Finishing: Slowly begin to bring the dumbbells back down using the pronated grip.As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip Repeat. Use this as a finishing move for the biceps workout. Choose challenging weight that would allow you to do 10-15 reps and do 3-4 sets. Please like comment and share my videos. If you like the content in my channel, please subscribe to it and get regular updates on all the bodybuilding, workout , nutrition and transformation videos i post. Follow me - Twitter - https://twitter.com/bigleemurali Facebook - https://www.facebook.com/coachBiglee/ Blog - http://biglee-murali.blogspot.in Instagram - https://www.instagram.com/bigleemurali/