Zottman Scott Bench Curls

Sit on the bench with your elbows on the bench as shown. Hold dumbbells at shoulder level. Hold the dumbbells with your palms facing down. This will be your starting position. As you inhale, slowly lower the dumbbells, straightening your arms, keeping your palms facing down, until you feel a stretch in your muscles. Now turn your wrists so that your palms are facing up. As you exhale, bend your arms for biceps. At the end of the movement, the dumbbells should be at shoulder level. To ensure maximum contraction of the biceps, the little finger should be higher than the thumb. Take a short pause, tensing your muscles. Rotate your wrists so that your palms are facing down again. Complete the required number of repetitions.