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Biceps Exercises for Women

Zottman Curl

Bored with barbell curls? Mix up your workouts with this old-school move that will take your biceps growth to a new level.

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Named after the famed strongman George Zottman of the 1880s who had ridiculous forearms, this biceps curl is a fun alternative to the traditional move, working not only your biceps but also your brachioradialis and forearms in one easy move. Do three sets of 12 to 15, either alternating arms or doing them simultaneously.

Setup: Hold a set of dumbbells in front of you with your arms extended and palms facing forward. 

Move: Bend your elbows and curl the weights up toward your shoulders, squeezing hard at the top. Then flip your palms downward and lower the weights slowly to the start to complete one rep.

Fun Fact: George Zottman still holds the record for cleaning and pressing a 175-pound solid-iron dumbbell while seated in a chair!