Zottman Curls

Advanced
Upper Back, Rear Deltoids None or Dumbbell
Cardio

Benefits

Strengthens lower abs and hip flexors

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 4 sets of 22 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
74
Average BPM
142
77% of max
Max BPM
183

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,443
Calories
309.4g
Carbs
124.0g
Protein
82.6g
Fats

Micronutrients

Sugar: 22.4g
Sodium: 2,386.4mg
Cholesterol: 33.0mg
Serving: 227.5g

Meal Preparation

Method: Boiled
Prep: 52 min
Cook: 30 min

Calorie Balance Analysis

Calorie Intake
1,443
from food
Calories Burned
1,205
during workout
Net Balance: +239 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~918 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.6 liters/day

Sample User Profile

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

Age
42 years
Gender
Male
Weight
53.4 kg
Height
1.73 m
BMI
17.8
Underweight
Body Fat
22.7%
Lean Mass
41.3 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 1.6 liters of water daily.

Related Exercises