Zottman Curls

Beginner
Core, Obliques Low Bar or TRX
Cardio

Benefits

Strengthens back and improves 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 3 sets of 8 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
145
77% of max
Max BPM
188

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,548
Calories
262.9g
Carbs
105.7g
Protein
70.3g
Fats

Micronutrients

Sugar: 1.3g
Sodium: 2,461.6mg
Cholesterol: 228.9mg
Serving: 490.9g

Meal Preparation

Method: Baked
Prep: 47 min
Cook: 93 min

Calorie Balance Analysis

Calorie Intake
2,548
from food
Calories Burned
1,284
during workout
Net Balance: +1,264 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~751 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
35 years
Gender
Male
Weight
96.6 kg
Height
1.71 m
BMI
33.0
Obese
Body Fat
31.3%
Lean Mass
66.4 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 2.9 liters of water daily.

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