If you’re looking for a quick arm pump, look no further than the classic Zottman curl.
By rotating from an underhand grip to an overhand grip in the middle of the curl, you’ll target the three major muscles that make up your biceps—the biceps brachia, brachialis, and brachioradialis—and hammer your forearms, says Men’s Health Fitness Director B.J. Gaddour. No wonder the exercise is a favorite among bodybuilders everywhere.
Gaddour recommends taking 3 to 5 seconds to slowly lower the weight. Your fibers must lengthen during the eccentric—or lowering—portion of the curl, which causes the most muscle damage. As your body repairs the fibers, they’ll grow stronger and thicker.
Do 10 to 15 reps per set for a great pump.
See Gaddour perform the movement in the video above. You’ll also see him demo how to make the exercise even more challenging for your biceps and forearms.