Zottman Curls

Beginner
Glutes, Hamstrings, Core Dumbbells
Cardio

Benefits

Improves posture and strengthens upper back

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 19 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
57
Average BPM
167
88% of max
Max BPM
191

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

2,911
Calories
177.9g
Carbs
71.6g
Protein
47.8g
Fats

Micronutrients

Sugar: 46.4g
Sodium: 1,211.3mg
Cholesterol: 16.0mg
Serving: 335.0g

Meal Preparation

Method: Baked
Prep: 32 min
Cook: 7 min

Calorie Balance Analysis

Calorie Intake
2,911
from food
Calories Burned
895
during workout
Net Balance: +2,016 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~736 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.2 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
26 years
Gender
Male
Weight
111.4 kg
Height
1.90 m
BMI
30.9
Obese
Body Fat
32.8%
Lean Mass
74.8 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.2 liters of water daily.

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