Zottman Curls

Advanced
Quadriceps, Glutes None or Dumbbells
HIIT

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 18 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
59
Average BPM
120
67% of max
Max BPM
180

Heart Rate Reserve: 50% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,085
Calories
243.2g
Carbs
97.3g
Protein
64.6g
Fats

Micronutrients

Sugar: 45.9g
Sodium: 368.6mg
Cholesterol: 70.1mg
Serving: 176.3g

Meal Preparation

Method: Baked
Prep: 28 min
Cook: 102 min

Calorie Balance Analysis

Calorie Intake
2,085
from food
Calories Burned
811
during workout
Net Balance: +1,274 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~446 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
25 years
Gender
Male
Weight
75.6 kg
Height
1.96 m
BMI
19.7
Normal
Body Fat
25.1%
Lean Mass
56.7 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 2.3 liters of water daily.

Related Exercises