Use TRX Zottman Curls for arm width PLUS strength

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 […]

Written By TRX Traveller

On 27th July 2020
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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.

THREE KEY TECHNIQUE POINTS BELOW!

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.

EXTRA HARD SQUEEZE

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.

CONTRACT THE TRICEP

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)

SUPER SLOW DOWNARD (ECCENTRIC)

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 tygermat.us 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

Adam

Adam

TRX Traveller

Hello there! Thanks for visiting my blog. It's my mission and passion to help people achieve their fitness goals using a TRX absolutely anywhere. I've spent 5yrs TRX’ing 32 countries with no end in sight. If you're looking for a progressive TRX workout guide? Find it below. Here's to your Fitness Freedom!

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