Use TRX Zottman Curls for arm width PLUS strength

Published on: July 27, 2020

Use TRX Zottman Curls for arm width PLUS strength. The palm down curls are greatly over shadowed by the standard palm up curl often because of time or exercise priority (we all love to target the mirror flex biceps-brachii muscle first). Lot’s of requests on TRX exercises for arms, this one mixes it up from the 100’s of curl variations.


Palm down curls target the brachialis (sits deep behind the biceps).

Developing this pushes the bicep and tricep muscles away from each other, giving the arm thickness. TRX Zottman Curls allow targeting of both muscles in one move, forcing extra blood ‘the pump’ into the arm area.

Great if you’re short on time or to finish an arm routine with.


At the top of the bicep curl squeeze the bicep super hard and slightly rotate your pinky upwards as do you (bicep peak) before rotating the wrists into the downward (eccentric) phase.


On the downward phase at the very bottom contract the tricep hard and then rotate the wrist to curl back up.

Contracting the tricep means the bicep will be fully lengthened when the curl is initiated. (If you think this looses tension on the bicep? Refer to my post 2 back for an explanation)


On the downward phase (palms down) use a very slow tempo 4-5 seconds.

On the upwards phase (concentric) use a 1 sec explode up with hard contraction.

Next post: Body fat% comparison of now and the last time I did a cut (San Juan Del Sur, Nicaragua Aug 2019) explaining the 3 simple things I do to cut, with regards to nutrition, wherever I am living in the world.

TRX’ing on the I’ve started jotting my feet positioning numbers thanks to markings on the mat.

Officially first degree volume and intensity nerd.

Stay safe, stay healthy

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Use TRX Zottman Curls for arm width PLUS strength

TRX Traveller

I'm Adam, the TRX Traveller. My TRX Fitness Freedom Programs & Systems have helped people build lean muscle & lose weight to transform their body and mental well-being... using just a TRX suspension trainer at home. To live each day confident & energised (No experience required!).


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