{"id":47059,"date":"2020-06-04T11:37:50","date_gmt":"2020-06-04T09:37:50","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=47059"},"modified":"2025-02-11T15:06:18","modified_gmt":"2025-02-11T14:06:18","slug":"curl-zottman","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/","title":{"rendered":"Le curl Zottman"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/biceps-cur-zottman.jpg\" alt=\"curl zottman avant bras\" class=\"wp-image-48040\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Difficult\u00e9 technique: <strong>***<\/strong><\/li><li>Zone: <strong>avant-bras<\/strong><\/li><li>\u00c9quipement : <strong>halt\u00e8res<\/strong><\/li><\/ul>\n\n\n\n<p>Cet <strong>exercice pour les avant-bras et les biceps<\/strong> est \u00e0 r\u00e9server aux plus exp\u00e9riment\u00e9s car lorsqu\u2019on d\u00e9bute, le travail de cette zone se fait avec des exercices plus classiques destin\u00e9s aux bras ou au dos. Le Curl Zottman est une <strong>variante de curl pronation et supination<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Le Zottman curl, pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Cet exercice de musculation sollicite le <strong>biceps, le brachial ant\u00e9rieur, le long supinateur et les extenseurs<\/strong> des avant-bras et dans une moindre mesure, les fl\u00e9chisseurs de la main et des doigts.&nbsp;Il porte le nom de \u00ab\u00a0curl Zottman\u00a0\u00bb <strong>en r\u00e9f\u00e9rence \u00e0 George Zottman qui avait des avant-bras \u00e9normes<\/strong>, sans doute gr\u00e2ce \u00e0 une fa\u00e7on bien particuli\u00e8re de r\u00e9aliser ses curl. C\u2019est un exercice <strong>\u00e0 faire en fin de s\u00e9ance pour bien&nbsp;travailler les avant-bras.<\/strong><\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong> Aller plus loin avec un coaching? <\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Comment ex\u00e9cuter le curl Zottman?<\/h2>\n\n\n\n<p>En position debout, ou au pupitre, saisir <strong>un halt\u00e8re dans chaque main, en supination<\/strong>, paumes tourn\u00e9es vers le haut et <strong>contracter et fl\u00e9chir le coude pour amener l\u2019halt\u00e8re vers l\u2019\u00e9paule<\/strong> comme pour un curl normal. <strong>Une fois en haut, pivoter le poignet vers le visage (rotation interne) <\/strong>pour passer en pronation (paume des mains vers le bas) et retenir la charge \u00e0 la descente. Une fois <strong>en bas,<\/strong> \u00e0 la fin de la phase n\u00e9gative, <strong>refaire une rotation externe pour repasser en supination.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conseils du Coach<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Ce n\u2019est pas compliqu\u00e9 mais il faut bien comprendre le mouvement pour bien l\u2019ex\u00e9cuter.<\/li><li>Ne pas mettre trop lourd pour commencer, une charge trop \u00e9lev\u00e9e peut provoquer des blessures des tendons. Effectu\u00e9 au pupitre, il \u00e9pargne le dos.<\/li><li>Gardez le dos droit et ne trichez pas en donnant une impulsion. Garder les coudes serr\u00e9s \u00e9pargne la mobilisation de l\u2019\u00e9paule.<\/li><li>Ce mouvement compl\u00e8te bien les exercices de curl \u00e0 la barre classique.<\/li><\/ul>\n\n\n\n<p>Retrouvez tous nos&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\">exercices de musculation<\/a>.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cet exercice pour les avant-bras et les biceps est \u00e0 r\u00e9server aux plus exp\u00e9riment\u00e9s car lorsqu\u2019on d\u00e9bute, le travail de cette zone se fait avec des exercices plus classiques destin\u00e9s aux bras ou au dos. Le Curl Zottman est une variante de curl pronation et supination.<\/p>\n","protected":false},"author":16,"featured_media":48040,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2165],"tags":[1124,2266,87],"post_theme":[2186],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Le curl Zottman, exercice de musculation avant-bras<\/title>\n<meta name=\"description\" content=\"Le curl zottman, comment bien ex\u00e9cuter cet exercice de musculation pour les avant-bras. Tous les conseils de nos coachs.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Le curl Zottman, exercice de musculation avant-bras\" \/>\n<meta property=\"og:description\" content=\"Le curl zottman, comment bien ex\u00e9cuter cet exercice de musculation pour les avant-bras. Tous les conseils de nos coachs.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitadium\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitadium.musculation\" \/>\n<meta property=\"article:published_time\" content=\"2020-06-04T09:37:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-11T14:06:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/biceps-cur-zottman.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"900\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#organization\",\"name\":\"FITADIUM\",\"url\":\"https:\/\/www.fitadium.com\/conseils\/\",\"sameAs\":[\"https:\/\/www.facebook.com\/fitadium.musculation\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#logo\",\"inLanguage\":\"fr-FR\",\"url\":\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/08\/mobypicture.jpg\",\"contentUrl\":\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/08\/mobypicture.jpg\",\"width\":510,\"height\":600,\"caption\":\"FITADIUM\"},\"image\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#website\",\"url\":\"https:\/\/www.fitadium.com\/conseils\/\",\"name\":\"Fitadium\",\"description\":\"Toute l&#039;actualit\\u00e9 de la musculation et du fitness\",\"publisher\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.fitadium.com\/conseils\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#primaryimage\",\"inLanguage\":\"fr-FR\",\"url\":\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/biceps-cur-zottman.jpg\",\"contentUrl\":\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/biceps-cur-zottman.jpg\",\"width\":1600,\"height\":900,\"caption\":\"curl zottman avant bras\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#webpage\",\"url\":\"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/\",\"name\":\"Le curl Zottman, exercice de musculation avant-bras\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#primaryimage\"},\"datePublished\":\"2020-06-04T09:37:50+00:00\",\"dateModified\":\"2025-02-11T14:06:18+00:00\",\"description\":\"Le curl zottman, comment bien ex\\u00e9cuter cet exercice de musculation pour les avant-bras. Tous les conseils de nos coachs.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.fitadium.com\/conseils\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Entrainement\",\"item\":\"https:\/\/www.fitadium.com\/conseils\/entrainement\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Exercices Musculation\",\"item\":\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Musculation bras\",\"item\":\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/bras\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Avant-bras\",\"item\":\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/bras\/avant-bras\/\"},{\"@type\":\"ListItem\",\"position\":6,\"name\":\"Le curl Zottman\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#webpage\"},\"author\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#\/schema\/person\/71cd3fa71fbeb24b1f918f92378ce04d\"},\"headline\":\"Le curl Zottman\",\"datePublished\":\"2020-06-04T09:37:50+00:00\",\"dateModified\":\"2025-02-11T14:06:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#webpage\"},\"wordCount\":338,\"publisher\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/biceps-cur-zottman.jpg\",\"keywords\":[\"avant-bras\",\"curl zottman\",\"exercice\"],\"articleSection\":[\"Avant-bras\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#\/schema\/person\/71cd3fa71fbeb24b1f918f92378ce04d\",\"name\":\"Patrick W.\",\"description\":\"Coach sportif de Fitadium, il est notre sp\\u00e9cialiste entrainement. Ex g\\u00e9rant de club de sport, ex comp\\u00e9titeur de bodybuilding, il a eu tout le loisir de peaufiner ses m\\u00e9thodes de coaching durant sa longue exp\\u00e9rience. Dipl\\u00f4m\\u00e9 de l\\u2019Apex FNAS, (Fitness Nutritional Analysis Sytem), une \\u00e9cole de nutrition sp\\u00e9cifique \\u00e0 Los Angeles, il a \\u00e9galement particip\\u00e9 au d\\u00e9veloppement de plusieurs gammes de compl\\u00e9ments alimentaires. Vous allez adorer son humour, m\\u00eame s'il ne plaisante pas avec le coaching...\",\"url\":\"https:\/\/www.fitadium.com\/conseils\/author\/patrick\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Le curl Zottman, exercice de musculation avant-bras","description":"Le curl zottman, comment bien ex\u00e9cuter cet exercice de musculation pour les avant-bras. Tous les conseils de nos coachs.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/","og_locale":"fr_FR","og_type":"article","og_title":"Le curl Zottman, exercice de musculation avant-bras","og_description":"Le curl zottman, comment bien ex\u00e9cuter cet exercice de musculation pour les avant-bras. Tous les conseils de nos coachs.","og_url":"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/","og_site_name":"Fitadium","article_publisher":"https:\/\/www.facebook.com\/fitadium.musculation","article_published_time":"2020-06-04T09:37:50+00:00","article_modified_time":"2025-02-11T14:06:18+00:00","og_image":[{"width":1600,"height":900,"url":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/biceps-cur-zottman.jpg","path":"\/home\/www\/fitadium\/www\/conseils\/wp-content\/uploads\/2020\/06\/biceps-cur-zottman.jpg","size":"full","id":48040,"alt":"curl zottman avant bras","pixels":1440000,"type":"image\/jpeg"}],"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Organization","@id":"https:\/\/www.fitadium.com\/conseils\/#organization","name":"FITADIUM","url":"https:\/\/www.fitadium.com\/conseils\/","sameAs":["https:\/\/www.facebook.com\/fitadium.musculation"],"logo":{"@type":"ImageObject","@id":"https:\/\/www.fitadium.com\/conseils\/#logo","inLanguage":"fr-FR","url":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/08\/mobypicture.jpg","contentUrl":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/08\/mobypicture.jpg","width":510,"height":600,"caption":"FITADIUM"},"image":{"@id":"https:\/\/www.fitadium.com\/conseils\/#logo"}},{"@type":"WebSite","@id":"https:\/\/www.fitadium.com\/conseils\/#website","url":"https:\/\/www.fitadium.com\/conseils\/","name":"Fitadium","description":"Toute l&#039;actualit\u00e9 de la musculation et du fitness","publisher":{"@id":"https:\/\/www.fitadium.com\/conseils\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.fitadium.com\/conseils\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"ImageObject","@id":"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#primaryimage","inLanguage":"fr-FR","url":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/biceps-cur-zottman.jpg","contentUrl":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/biceps-cur-zottman.jpg","width":1600,"height":900,"caption":"curl zottman avant bras"},{"@type":"WebPage","@id":"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#webpage","url":"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/","name":"Le curl Zottman, exercice de musculation avant-bras","isPartOf":{"@id":"https:\/\/www.fitadium.com\/conseils\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#primaryimage"},"datePublished":"2020-06-04T09:37:50+00:00","dateModified":"2025-02-11T14:06:18+00:00","description":"Le curl zottman, comment bien ex\u00e9cuter cet exercice de musculation pour les avant-bras. Tous les conseils de nos coachs.","breadcrumb":{"@id":"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.fitadium.com\/conseils\/curl-zottman\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.fitadium.com\/conseils\/"},{"@type":"ListItem","position":2,"name":"Entrainement","item":"https:\/\/www.fitadium.com\/conseils\/entrainement\/"},{"@type":"ListItem","position":3,"name":"Exercices Musculation","item":"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/"},{"@type":"ListItem","position":4,"name":"Musculation bras","item":"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/bras\/"},{"@type":"ListItem","position":5,"name":"Avant-bras","item":"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/bras\/avant-bras\/"},{"@type":"ListItem","position":6,"name":"Le curl Zottman"}]},{"@type":"Article","@id":"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#article","isPartOf":{"@id":"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#webpage"},"author":{"@id":"https:\/\/www.fitadium.com\/conseils\/#\/schema\/person\/71cd3fa71fbeb24b1f918f92378ce04d"},"headline":"Le curl Zottman","datePublished":"2020-06-04T09:37:50+00:00","dateModified":"2025-02-11T14:06:18+00:00","mainEntityOfPage":{"@id":"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#webpage"},"wordCount":338,"publisher":{"@id":"https:\/\/www.fitadium.com\/conseils\/#organization"},"image":{"@id":"https:\/\/www.fitadium.com\/conseils\/curl-zottman\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/biceps-cur-zottman.jpg","keywords":["avant-bras","curl zottman","exercice"],"articleSection":["Avant-bras"],"inLanguage":"fr-FR"},{"@type":"Person","@id":"https:\/\/www.fitadium.com\/conseils\/#\/schema\/person\/71cd3fa71fbeb24b1f918f92378ce04d","name":"Patrick W.","description":"Coach sportif de Fitadium, il est notre sp\u00e9cialiste entrainement. Ex g\u00e9rant de club de sport, ex comp\u00e9titeur de bodybuilding, il a eu tout le loisir de peaufiner ses m\u00e9thodes de coaching durant sa longue exp\u00e9rience. Dipl\u00f4m\u00e9 de l\u2019Apex FNAS, (Fitness Nutritional Analysis Sytem), une \u00e9cole de nutrition sp\u00e9cifique \u00e0 Los Angeles, il a \u00e9galement particip\u00e9 au d\u00e9veloppement de plusieurs gammes de compl\u00e9ments alimentaires. Vous allez adorer son humour, m\u00eame s'il ne plaisante pas avec le coaching...","url":"https:\/\/www.fitadium.com\/conseils\/author\/patrick\/"}]}},"featured_image_src":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/biceps-cur-zottman-600x400.jpg","featured_image_src_square":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/biceps-cur-zottman-600x600.jpg","author_info":{"display_name":"Patrick W.","author_link":"https:\/\/www.fitadium.com\/conseils\/author\/patrick\/"},"_links":{"self":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/47059","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/comments?post=47059"}],"version-history":[{"count":11,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/47059\/revisions"}],"predecessor-version":[{"id":59923,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/47059\/revisions\/59923"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media\/48040"}],"wp:attachment":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media?parent=47059"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/categories?post=47059"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/tags?post=47059"},{"taxonomy":"post_theme","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/post_theme?post=47059"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}