Zottman Curls
Benefits
Targets lower chest
How to Perform
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Warm-up
Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.
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Execution
Perform 5 sets of 24 repetitions. Rest 60-90 seconds between sets.
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Cool-down
Finish with stretching exercises to improve flexibility and reduce muscle soreness.
Heart Rate Training Zones
Heart Rate Reserve: 88% - Maximum intensity
Recommended Nutrition
Vegan Diet
Plant-based diet without animal products
Macronutrients per Serving
Micronutrients
Meal Preparation
Calorie Balance Analysis
Calorie Surplus: Good for muscle building and weight gain.
Training Recommendations
Sample User Profile
This exercise data is based on a sample user profile. Results may vary based on individual factors.
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 3.1 liters of water daily.
Related Exercises
Inverted Rows
Improves balance and coordination
Bench Press
Improves core stability and balance
Leg Raises
Builds unilateral leg strength and balance
Kettlebell Swings
Builds lower body power
Bicycle Crunches
Improves posture and strengthens upper back
Leg Press
Builds explosive upper body power