Zottman Curls

Advanced
Chest, Triceps, Shoulders Cable Machine or Resistance Band
Yoga

Benefits

Strengthens lower abs

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 20 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
135
73% of max
Max BPM
185

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

2,584
Calories
232.4g
Carbs
92.6g
Protein
61.4g
Fats

Micronutrients

Sugar: 18.1g
Sodium: 1,706.6mg
Cholesterol: 229.4mg
Serving: 220.0g

Meal Preparation

Method: Steamed
Prep: 49 min
Cook: 110 min

Calorie Balance Analysis

Calorie Intake
2,584
from food
Calories Burned
635
during workout
Net Balance: +1,949 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~678 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
34 years
Gender
Male
Weight
101.2 kg
Height
1.71 m
BMI
34.6
Obese
Body Fat
34.8%
Lean Mass
66.0 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 3.2 liters of water daily.

Related Exercises