Zottman Curls

Beginner
Back, Core, Shoulders Resistance Band or Cable Machine
Strength

Benefits

Improves unilateral leg strength and balance

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
72
Average BPM
133
75% of max
Max BPM
178

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,640
Calories
303.1g
Carbs
122.0g
Protein
80.1g
Fats

Micronutrients

Sugar: 13.0g
Sodium: 314.7mg
Cholesterol: 114.9mg
Serving: 312.3g

Meal Preparation

Method: Roasted
Prep: 38 min
Cook: 115 min

Calorie Balance Analysis

Calorie Intake
1,640
from food
Calories Burned
979
during workout
Net Balance: +661 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~686 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
24 years
Gender
Female
Weight
51.8 kg
Height
1.66 m
BMI
18.8
Normal
Body Fat
23.9%
Lean Mass
39.4 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 2.8 liters of water daily.

Related Exercises