Zottman Curl

George Zottman
George Zottman.
George Zottman (pictured at left) was a Philadelphia strongman in the 1880s/1890s. In this photo Zottman, aged 57, still had massive forearms by any standard - measuring 16 1/2 " here. Relaxed they were still a suitably impressive 14 1/2 ".

It's fitting then that the movement he is most famous for - the one that to this day carries his name - is the Zottman Curl.

This is a dumbbell bicep curl with a twist - quite literally. The weight is curled using the standard supinated (palm facing up) grip, with the wrist angled back slightly so as to make the bicep do all the heavy lifting. At the top of the curl the wrist is straightened and the hand rotated 180 degrees, before being slowly lowered to the start position. The hand is then rotated 180 degrees and the cycle begins again.

This movement succeeds in working both the biceps and forearms, and is a great way to warm up the entire arm.

An uncommon, but highly effective, movement.

You Might Also Like...

This looks superb. Mike Gillette's 'Rings of Power' explains the various ways to use - progressively - this incredible tool. With clear emphases on both strength and rehabilitation, it's an ideal starting point for many. Particularly the 'over 40' (of which I'm a proud member) crowd. For a glimpse into the world of 'Rings of Power', a brief quote from the review page :
If you care about getting strong, staying strong, and remaining injury free, Rings of Power is essential reading. I incorporated rings into my own training program a couple of years ago and am glad I did. At 45 years old, I am able to continue my strength pursuits unhindered by the joint and tendon injuries that plague many in the over-40 athletic community. - Dr Chris Hardy
Mike Gillette's 'Rings of Power'. Perfect.
NB : To see the other training-related books we recommend, swing by the 'Recommended Reading' page. And for a complete list, head on over to Goodreads.

NB : if you haven't got any of the equipment shown above, you can buy it all in the Straight to the Bar Store. And to learn how to use it, swing by the Guides area.

Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 32) and is now making amends for years of many mistakes noted in the De-constructing computer guy articles (part 2) on T-Nation.

Stalkers may wish to track his every move via Twitter, Google+ or Facebook; everyone else is cordially invited to hop over to his online home. Enjoy.

Like this? Check out :

Leverage lifts: A Reverse Engineering Problem Turned to a Breakthrough in Power World-class gripster Adam T Glass looks at several truly incredible leverage lifts. If you're after seriously powerful wrist, hand and grip strength - this is definitely the place to start. Superb.
Laine Snook Lifting 2 Millenium Dumbbells (Video) Remember Laine Snook lifting two Millenium Dumbbells late last year? Here's a bit of video of the feat. Nice one....
The Many Types of Blobs

Ready for a challenge?

Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

NB : If you'd like to write a guest post for Straight to the Bar - I love hearing how other people are training - get in touch. And if you've got a fitness competition or seminar coming up, add it to the calendar.

Look forward to hearing from you.

Over to you. Leave a comment below, or send us a tweet :

blog comments powered by Disqus
Straight to the Bar Strength Kit

Are You as Strong as You Could Be?

Grab the Straight to the Bar Strength Kit.

Training Guides, eBooks and of course the Strength & Fitness Newsletter. Absolutely free.