Zottman Curls

Beginner
Biceps, Forearms Resistance Band or Cable Machine
Cardio

Benefits

Targets biceps and forearms

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 20 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
65
Average BPM
158
80% of max
Max BPM
196

Heart Rate Reserve: 71% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,105
Calories
256.8g
Carbs
102.2g
Protein
68.8g
Fats

Micronutrients

Sugar: 21.9g
Sodium: 1,653.6mg
Cholesterol: 229.7mg
Serving: 291.1g

Meal Preparation

Method: Raw
Prep: 27 min
Cook: 43 min

Calorie Balance Analysis

Calorie Intake
2,105
from food
Calories Burned
950
during workout
Net Balance: +1,155 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~734 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
55 years
Gender
Male
Weight
76.8 kg
Height
1.73 m
BMI
25.7
Overweight
Body Fat
28.8%
Lean Mass
54.7 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 2.6 liters of water daily.

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