It's a nice video, well edited and with a friendly and funny style, but... there are many mistakes in the functional anatomy. Both the graphics and the theory contain mistakes that carry over in parts of the exercise explanations. So, to call this 'genius' is a bit of an overstretch I'd say.
After watching your video, I began doing exercise 3 with the overhand ez bar curl. I have fat gripz and used those on the bar at the gym and my forearms were on 🔥. I love this exercise, I can feel my forearms getting a really good workout with it. I do that and barbell wrist curls with palms down and up for my forearm workout.
Awesome video and selection! I've got to say adding the strict drag curls with a barbell or ezbar (or even dumbbell) will absolutely murder the long head bicep. Worth an addition
@@outpost31737 Tip: ensure your shoulders are down and back and then at the top of the movement squeeze for a count of 4 and do this on each rep. Youll see a whole new meaning to bicep pain and growth.
2:49 u made a mistake highlighting (just) the brachioradialis here Plus, the Zottman curl decreases tension on the biceps on the eccentric right? Cuz we can feel easily that the tension is shifted more onto the brachialis and brachialis. Wouldnt this make the Zottman curl more of a brachialis and brachioradialis exercise? Thats how many experts have been programming the exercise for clients for yeeeears. Ive heard Poliquin say that a hammer grip has the highest activation of all three flexor muscles together. Perhaps that would be the #1 exercise if you would wanna pick only one.
I do Chin ups weighted! It triggers growth like crazy..5x6 then next time is 5x3 Give or take a rep. Then Preacher Machine Curls Hammer Strength plate loade 4x12 Then cable curl 4x12
I recently watched this video and tried the zottman curl. That shit goes hard as fuck. Absolutely blasts your forearms. Thank you for this great exercise garage strength
The only bicep exercises I enjoy are the zercher deadlift the zercher squat the zercher hyper extension and the weighted chin up. Well, and any front loaded carry
Came for biceps, stayed for forearms. I'm about to start raging on Z-curls. I'm tired of being 6'1" 285 and having the forearm mass of a guy half my size. The BJJ grip is there (been training and competing successfully for 13 years) but the size just isn't and I'm sick of it. Thanks for the tips good sir.
after your set on the incline dumbbell curl try holding the weight at full extension at the bottom for as long as you can with straight arms and see how it feels 💪 thank Ben Pak
@@crazex5088 No I wasn't about it been an arm wrestling specific exercise and not for ''pro arm wrestling'' either. Kind of scanning through the many exercises we do, I don't thing there is an exercise we do where we twist the wrist ''in'' against resistance.
@@crazex5088 Many who train forearms do either supinated or pronated straight curls of the wrist. Very rarely do people do neutral/hammer grip curls both in planes to train the upper and lower sections of the forearm, ....let alone the ''INWARDS'' twisting of the wrist while supinated, this is almost a no occurance, which is present in the Zottman Curl. We get ''outwards'' twisting of the wrist while doing seated or standing concentration curl (if you do them as such with your pinky ending up towards the ceiling). But inwards twisting of the wrist is a rare occurance (unless you are an arm wrestling athlete and specifically train it) and Zottman curls provide that.
I was wondering that myself, but honestly I think he was just goofing around! I can't see trying that in my apartment, if I miss and it hits the floor, the tenants below will jump out of their skin! Not to mention it will damage the floor!
Lighten the weight and do barbell curls with your knuckles stretched back towards your elbows, then pull from your wrists for curls. Takes forearms muscles out of the lift, completely isolates the biceps
This is all well and good once you've built your base, but you can't build a house from the roof down. If you want maximal arm size you need to put weight on your squat, dead, compound pull, and compound push for sets and reps.
Why are you rocking while curling ? I was taught to stay still elbows back and let the bicep do all of the work and squeeze at the top of the curl …. Am I missing something?
The only focus you have to have for impressive biceps is on your brachialis. Take 2 different exercises a week in to your whole program of 6 days and in 2 months you will be amazed by the result.
The best exercise for biceps is whatever makes your back big. I just feel like curls are a waste of time. If you build a big back, your biceps will get big.
1. Don't wear pink 2. Keep the volume high whenever you are able to exercise with 30lb doubles 3. Anything works but put them in rotation every few monts. There is no the best!
Zootmen curls are a great bicep exercise but not the best…drag curls,preacher curls cable curls,hammer curls and pretty much all curls are good it’s how you do them that matters more….how much tension are you putting on the biceps?how much rest time or you taking? Are you doing good form?…are you doing the 4-2 method?….all that matters when doing any part of the body…just change it up every time you change your workout…also genetics also plays a big role.
it all comes down to genetics.. Some guys don't even need a direct arm training day because their genetics are awesome and just with the upper compound exercises will be suffient, while others even with a training day, they still lack arm size.. even if they are taking steroids. just like you... lol
The only good one is incline with a hammer grip the best exercise for biceps cable curls one arm at a time that's all u need you cannot changed the shape of any muscle physically impossible if we could we'd all do concentration curls and develop biceps peaks like Albert beckles and it's not happening
When your core is engaged, and if you also engage your triceps, and hold tension in your shoulders while keeping them down, you will more properly distribute the load in your joints, and there will be no problem with your elbows and tendons. The problems with joints and tendons occur when only the biceps are being engaged, and you will notice your muscles shutting down (through a signal sent by the overloaded tendon), the body instinctively protecting itself - 'ligamento-muscular signal'.
Bruh why does it just say 4x17 reps? There no way u gonna be able to do 17 reps with the same weigh each set, I think it's better to have 10-15 rep range
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Do you sell the fat bars on your website?
3:56 Incline curl
5:17 Chin up
6:21 Reverse barbell curls
8:25 zottman curl
This man is a genius, between you and charles glass, I can't thank you enough brother. Love from Canada.
More love from Canada eh
Glass is a fraud 🤡😶
It's a nice video, well edited and with a friendly and funny style, but... there are many mistakes in the functional anatomy. Both the graphics and the theory contain mistakes that carry over in parts of the exercise explanations. So, to call this 'genius' is a bit of an overstretch I'd say.
Glasses too old school, shit doesn't work like that anymore
Hell yeah Charles Glass is OG!!!
Awesome!
I'm also gonna work on those "BFFFMM!" sounds he blasts out at the top of each rep. Solid!
yes a redo on that old cheat curl would be very nice
Glad you added chinups,as a calisthenics athlete I do close grip chinups,pelican curls,and straight arm planche for my biceps
Always is a learning moment....thank you for your upload with Zottman curls exercise. Greetings from Canada!
After watching your video, I began doing exercise 3 with the overhand ez bar curl. I have fat gripz and used those on the bar at the gym and my forearms were on 🔥. I love this exercise, I can feel my forearms getting a really good workout with it. I do that and barbell wrist curls with palms down and up for my forearm workout.
Another great Video! Best regards from Germany!🇩🇪
Best channel! Already PUMPED! 😤
in what order should we do these exercises?
Never seen those kind of curls before but it makes a lot of sense I'll try it.
You never seen a. Incline curl or a chin up???
Zottman curl, old school classic... will have to revisit that one
Thanks a lot for making this video for us ♥️ really helpful
You could start by using full ROM and good form on your preacher curls
Just ran across this video as a personal trainer for many years I was shocked at the lack of form and control. 🤷🏻♂️
Agreed. His form was pure shit. No wonder his arms look like that.
I got the same problem with small biceps, I always built my tris up for bench and wrestling thanks for the info
Always the bench. Why do people want to be strong but not super big
Brilliant video mate respect YNWA brother
The Zottman curl is my favorite bicep exercise. It completely F's up my elbows, though. Tennis elbow on another level.
For the fat bar reverse grip preacher curls, I recommend Cutting pool noodles for your grip? ( If no Fat bar is available).
Never seen the Zottman curl before. I like that.
It was one of Arnold's favorites.
Look up Vince Gironda.
Best biceps exercise are performed by gymnasts, they all have excellent biceps
Awesome video and selection! I've got to say adding the strict drag curls with a barbell or ezbar (or even dumbbell) will absolutely murder the long head bicep. Worth an addition
Yep the drag curl absolutely kills my long heads!
@@outpost31737 Tip: ensure your shoulders are down and back and then at the top of the movement squeeze for a count of 4 and do this on each rep. Youll see a whole new meaning to bicep pain and growth.
2:49 u made a mistake highlighting (just) the brachioradialis here
Plus, the Zottman curl decreases tension on the biceps on the eccentric right? Cuz we can feel easily that the tension is shifted more onto the brachialis and brachialis. Wouldnt this make the Zottman curl more of a brachialis and brachioradialis exercise? Thats how many experts have been programming the exercise for clients for yeeeears.
Ive heard Poliquin say that a hammer grip has the highest activation of all three flexor muscles together. Perhaps that would be the #1 exercise if you would wanna pick only one.
Love the Zottman. But ease into it. I went all in and ended up with tendinitis for weeks. All good now.
Thanks big Dane 💪🏾 🏐
This was my first time watching you, and I loved it. Subscribed! 👍
Whats your thoughts on the drag curl? Would you recommend?
Love from india
💪💪
❤
I like the knowledge given. Props.
I do Chin ups weighted! It triggers growth like crazy..5x6 then next time is 5x3 Give or take a rep.
Then Preacher Machine Curls Hammer Strength plate loade 4x12
Then cable curl 4x12
Amazing advise.
I recently watched this video and tried the zottman curl. That shit goes hard as fuck. Absolutely blasts your forearms. Thank you for this great exercise garage strength
0:35 arent you supposed to keep your upper arm flat on the holder thing? or am i wrong?
OK sold and subbed! This guy is great. I'm an old fart 62 and LOVE motivation like this .............
just discovered the channel very good
Great information,
Thank you
The only bicep exercises I enjoy are the zercher deadlift the zercher squat the zercher hyper extension and the weighted chin up. Well, and any front loaded carry
Did the zottman for the first time today and got a great pump. Great stuff
Good video explained very well
i like your every video before starting watchin
Man, and here I was thinking about how I would definitely love reverse ez-bar preacher curls... I love preacher curls already, this looks fantastic!
I subscribed because he's is funny and has character! :)
Yes! Cheat curlz please!
Came for biceps, stayed for forearms. I'm about to start raging on Z-curls. I'm tired of being 6'1" 285 and having the forearm mass of a guy half my size. The BJJ grip is there (been training and competing successfully for 13 years) but the size just isn't and I'm sick of it. Thanks for the tips good sir.
after your set on the incline dumbbell curl try holding the weight at full extension at the bottom for as long as you can with straight arms and see how it feels 💪 thank Ben Pak
Just started watching yr videos love it
Yep he's gonna need it.
2:25 what is that and where in the world do they sell them
We had that specially fabricated for us. You can't get one traditionally to our knowledge.
@@GarageStrength that explains why I've never seen it in my almost 20 years on RUclips...awesome
Lean forward slightly on the zotts
I believe zottman curl will also be beneficial for arm wrestling too because of the inward curl motion of the wrist.
What's your thoughts on this people?
Every exercise will be beneficial but I don't think it's worth doing for aw
@@crazex5088
No I wasn't about it been an arm wrestling specific exercise and not for ''pro arm wrestling'' either.
Kind of scanning through the many exercises we do, I don't thing there is an exercise we do where we twist the wrist ''in'' against resistance.
@@KenanTurkiye if someone train forearms then most likely will have that motion
@@crazex5088 Many who train forearms do either supinated or pronated straight curls of the wrist.
Very rarely do people do neutral/hammer grip curls both in planes to train the upper and lower sections of the forearm,
....let alone the ''INWARDS'' twisting of the wrist while supinated, this is almost a no occurance, which is present in the Zottman Curl.
We get ''outwards'' twisting of the wrist while doing seated or standing concentration curl (if you do them as such with your pinky ending up towards the ceiling).
But inwards twisting of the wrist is a rare occurance (unless you are an arm wrestling athlete and specifically train it) and Zottman curls provide that.
Great video
You need to start doing these exercises
how big are your arms garage strength
This video is great.
1st exercise was my favourite before I injured my shoulder.
Per the very first part of this vid, what is the curl lift called when you curl the barbell and then drop it?
I was wondering that myself, but honestly I think he was just goofing around! I can't see trying that in my apartment, if I miss and it hits the floor, the tenants below will jump out of their skin! Not to mention it will damage the floor!
Dangerous
Good stuff
What if have to do workout while I have tennis elbow
You are great
Thanks, you too!
Dont get nothing out of the zotmans curls chriss watt am i doing wrong
Loooool I love your sense of humour
What's the best exercise for hair growth on your head?
Thanks for the info very helpful
Might give you tennis elbow too. Not knocking it at all. Just a thought . Ill try it .
Cool video👍🏼 Whats has happened to your right elbow? I have the same problem.
Some good exercises especially the fat bar defo great for forearms too but barbell curl was the best for me
Total Bicep sets?
thank you for the advice, gym kratos
Go ahead and post your distal bicep tendon tear repair. That’d be cool
Love the humor
First off the triceps are what give your arm its size. So to fill out you sleeve work triceps
Make a cheat curls video
Lighten the weight and do barbell curls with your knuckles stretched back towards your elbows, then pull from your wrists for curls. Takes forearms muscles out of the lift, completely isolates the biceps
Is this the shotput guy
I'm going to start saying boom everytime I curl today in the gym. Haha
Single arm hammer curls???
I have stringy biceps. I mean they do the trick for bent over row at high weight but just not aesthetic at all. 😂
This is all well and good once you've built your base, but you can't build a house from the roof down. If you want maximal arm size you need to put weight on your squat, dead, compound pull, and compound push for sets and reps.
Interesting videos and this man is very handsome.
Yes, biceps video 174, in the hope Inkeep watching them they will grow faster...
Why are you rocking while curling ? I was taught to stay still elbows back and let the bicep do all of the work and squeeze at the top of the curl …. Am I missing something?
Everyday, is hypertrophy day. 💪😎
Doug Brignole would be proud of you
The only focus you have to have for impressive biceps is on your brachialis. Take 2 different exercises a week in to your whole program of 6 days and in 2 months you will be amazed by the result.
The best exercise for biceps is whatever makes your back big. I just feel like curls are a waste of time. If you build a big back, your biceps will get big.
My only suggestion is to show this Before AND THEN A CONVINCING AFTER VIDEO.
1. Don't wear pink
2. Keep the volume high whenever you are able to exercise with 30lb doubles
3. Anything works but put them in rotation every few monts.
There is no the best!
Zootmen curls are a great bicep exercise but not the best…drag curls,preacher curls cable curls,hammer curls and pretty much all curls are good it’s how you do them that matters more….how much tension are you putting on the biceps?how much rest time or you taking? Are you doing good form?…are you doing the 4-2 method?….all that matters when doing any part of the body…just change it up every time you change your workout…also genetics also plays a big role.
Why is your beard short Kratos?
Zot means crazy in my language. So crazyman excercise hahahaha.
it all comes down to genetics.. Some guys don't even need a direct arm training day because their genetics are awesome and just with the upper compound exercises will be suffient, while others even with a training day, they still lack arm size.. even if they are taking steroids. just like you... lol
Throwing a barbell like that he's going to tear his bicep muscle. That is just crazy.
He’s got the worst form I’ve ever seen. I’ve been a personal trainer for many years. That’s what beginners look like in the gym
Lol no he's not. That's like 22lb in each arm.
Those arms are not tearing from that small weight. Maybe a newbies arms though
Harden up man
How can you take this man seriously when he his wearing that vest???
The only good one is incline with a hammer grip the best exercise for biceps cable curls one arm at a time that's all u need you cannot changed the shape of any muscle physically impossible if we could we'd all do concentration curls and develop biceps peaks like Albert beckles and it's not happening
Where did you come from, I KNOW YOU ARE CORRECT.
Can anyone comment on the safety of this exercise? Looks like zottman curls effect the elbows and tendons negatively.
Both my elbows are pretty torn up from injuries. I haven't noticed any negative effects from doing Zottman curls.
I believe you're right You'll end up with problems with Tendons And ligaments.
When your core is engaged, and if you also engage your triceps, and hold tension in your shoulders while keeping them down, you will more properly distribute the load in your joints, and there will be no problem with your elbows and tendons. The problems with joints and tendons occur when only the biceps are being engaged, and you will notice your muscles shutting down (through a signal sent by the overloaded tendon), the body instinctively protecting itself - 'ligamento-muscular signal'.
The other dude looked like young Elon lol
Is that yur wife's shirt?
Bruh why does it just say 4x17 reps? There no way u gonna be able to do 17 reps with the same weigh each set, I think it's better to have 10-15 rep range
Your are on HRT bro...