Zottman彎舉 — 動作分析
Build bigger biceps and forearms with one curl.
AI指導
AI運動指導
主要肌肉
器材
AI指導 — 分數明細
常見錯誤
Excessive Momentum (Cheating)
Using significant hip or shoulder movement to initiate the curl reduces the work done by the biceps and forearms. This compromises muscle activation, limits strength gains, and increases the risk of lower back strain or shoulder impingement due to uncontrolled swinging.
Incomplete Pronation/Supination
Failing to fully supinate the wrist during the concentric (lifting) phase or fully pronate during the eccentric (lowering) phase diminishes the unique benefits of the Zottman curl. This reduces activation of the brachialis and brachioradialis during pronation, and the biceps' peak contraction during supination, limiting overall arm development.
Flaring Elbows
Allowing the elbows to move away from the sides of the body during the curl reduces the tension on the biceps and shifts stress to the shoulder joint. This can lead to shoulder instability or impingement over time and decreases the effectiveness of the exercise for arm development.
