Zottman Curls

Beginner
Biceps, Forearms Resistance Band
Cardio

Benefits

Improves posture and strengthens upper back

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 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
69
Average BPM
155
81% of max
Max BPM
192

Heart Rate Reserve: 70% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,770
Calories
226.4g
Carbs
90.8g
Protein
60.6g
Fats

Micronutrients

Sugar: 46.8g
Sodium: 2,462.3mg
Cholesterol: 179.5mg
Serving: 276.0g

Meal Preparation

Method: Roasted
Prep: 35 min
Cook: 108 min

Calorie Balance Analysis

Calorie Intake
1,770
from food
Calories Burned
897
during workout
Net Balance: +873 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~712 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
44 years
Gender
Male
Weight
68.9 kg
Height
1.76 m
BMI
22.2
Normal
Body Fat
26.0%
Lean Mass
51.0 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 2.1 liters of water daily.

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