Zottman Curls

Intermediate
Lower Abs Cable Machine or Resistance Band
Strength

Benefits

Improves shoulder health and posture

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 23 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
67
Average BPM
132
81% of max
Max BPM
163

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,097
Calories
199.7g
Carbs
79.8g
Protein
53.1g
Fats

Micronutrients

Sugar: 48.3g
Sodium: 102.2mg
Cholesterol: 45.9mg
Serving: 246.6g

Meal Preparation

Method: Steamed
Prep: 46 min
Cook: 41 min

Calorie Balance Analysis

Calorie Intake
1,097
from food
Calories Burned
553
during workout
Net Balance: +544 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~405 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
23 years
Gender
Female
Weight
42.1 kg
Height
1.58 m
BMI
16.9
Underweight
Body Fat
19.5%
Lean Mass
33.9 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 1.8 liters of water daily.

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