Zottman Curls

Beginner
Rear Deltoids, Upper Back Cable Machine or Resistance Band
Cardio

Benefits

Builds upper body strength

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 15 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
54
Average BPM
161
87% of max
Max BPM
185

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,759
Calories
243.9g
Carbs
97.6g
Protein
64.8g
Fats

Micronutrients

Sugar: 4.2g
Sodium: 115.7mg
Cholesterol: 275.0mg
Serving: 414.9g

Meal Preparation

Method: Raw
Prep: 51 min
Cook: 118 min

Calorie Balance Analysis

Calorie Intake
1,759
from food
Calories Burned
1,686
during workout
Net Balance: +73 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,068 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 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
Female
Weight
59.2 kg
Height
1.51 m
BMI
26.0
Overweight
Body Fat
21.8%
Lean Mass
46.3 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 2.7 liters of water daily.

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