Zottman Curl

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Bicep, Tricep
Secondary Muscles	None
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Bicep, Tricep

Secondary Muscles

None

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique

Grip Muscles

Forearm Flexors

Zottman Curl Average Weight [1RM]

Level
Beg.	3 kg (6 lb)	4 kg (8 lb)
Nov.	9 kg (21 lb)	8 kg (17 lb)
Int.	21 kg (45 lb)	13 kg (29 lb)
Adv.	36 kg (79 lb)	20 kg (45 lb)
Pro	55 kg (120 lb)	28 kg (63 lb)

Level

Beg.

3 kg
(6 lb)

4 kg
(8 lb)

Nov.

9 kg
(21 lb)

8 kg
(17 lb)

Int.

21 kg
(45 lb)

13 kg
(29 lb)

Adv.

36 kg
(79 lb)

20 kg
(45 lb)

Pro

55 kg
(120 lb)

28 kg
(63 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Zottman Curl Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	1	10	28	55	89
120	2	12	31	59	94
130	3	14	34	63	99
140	4	16	37	67	104
150	5	17	40	70	108
160	6	19	42	74	113
170	7	21	45	77	117
180	8	23	47	81	121
190	8	24	50	84	125
200	9	26	52	87	128
210	10	28	54	90	132
220	11	29	56	92	135
230	12	31	58	95	139
240	13	32	61	98	142
250	14	34	63	100	145
260	15	35	65	103	148
270	16	37	67	105	151
280	17	38	68	108	154
290	18	39	70	110	156
300	19	41	72	112	159
310	20	42	74	115	162

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	18	38	67	103
20	6	20	44	77	117
25	6	21	45	79	120
30	6	21	45	79	120
35	6	21	45	79	120
40	6	21	45	79	120
45	6	20	43	75	114
50	5	18	40	70	107
55	5	17	37	65	99
60	5	16	34	60	91
65	4	14	31	54	82
70	4	13	28	48	73
75	3	11	25	43	66
80	3	10	22	39	59
85	3	9	20	35	53
90	2	8	18	31	47

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	11	21	34	49
100	5	12	23	36	52
110	6	14	24	38	54
120	7	15	26	40	57
130	8	16	27	42	59
140	9	17	29	44	61
150	9	18	30	46	63
160	10	19	31	47	65
170	11	20	33	49	67
180	11	21	34	50	68
190	12	22	35	52	70
200	13	23	36	53	72
210	13	24	37	54	73
220	14	24	38	55	75
230	15	25	39	57	76
240	15	26	40	58	77
250	16	27	41	59	79
260	16	28	42	60	80

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	14	25	38	53
20	8	16	28	44	61
25	8	17	29	45	63
30	8	17	29	45	63
35	8	17	29	45	63
40	8	17	29	45	63
45	8	16	28	42	60
50	7	15	26	40	56
55	7	14	24	37	52
60	6	13	22	34	47
65	6	11	20	30	43
70	5	10	18	27	38
75	4	9	16	24	34
80	4	8	14	22	31
85	4	7	13	20	27
90	3	7	11	18	25

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Zottman Curl Average Weight [1RM]

Zottman Curl Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	1	10	28	55	89
120	2	12	31	59	94
130	3	14	34	63	99
140	4	16	37	67	104
150	5	17	40	70	108
160	6	19	42	74	113
170	7	21	45	77	117
180	8	23	47	81	121
190	8	24	50	84	125
200	9	26	52	87	128
210	10	28	54	90	132
220	11	29	56	92	135
230	12	31	58	95	139
240	13	32	61	98	142
250	14	34	63	100	145
260	15	35	65	103	148
270	16	37	67	105	151
280	17	38	68	108	154
290	18	39	70	110	156
300	19	41	72	112	159
310	20	42	74	115	162

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	18	38	67	103
20	6	20	44	77	117
25	6	21	45	79	120
30	6	21	45	79	120
35	6	21	45	79	120
40	6	21	45	79	120
45	6	20	43	75	114
50	5	18	40	70	107
55	5	17	37	65	99
60	5	16	34	60	91
65	4	14	31	54	82
70	4	13	28	48	73
75	3	11	25	43	66
80	3	10	22	39	59
85	3	9	20	35	53
90	2	8	18	31	47

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	11	21	34	49
100	5	12	23	36	52
110	6	14	24	38	54
120	7	15	26	40	57
130	8	16	27	42	59
140	9	17	29	44	61
150	9	18	30	46	63
160	10	19	31	47	65
170	11	20	33	49	67
180	11	21	34	50	68
190	12	22	35	52	70
200	13	23	36	53	72
210	13	24	37	54	73
220	14	24	38	55	75
230	15	25	39	57	76
240	15	26	40	58	77
250	16	27	41	59	79
260	16	28	42	60	80

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	14	25	38	53
20	8	16	28	44	61
25	8	17	29	45	63
30	8	17	29	45	63
35	8	17	29	45	63
40	8	17	29	45	63
45	8	16	28	42	60
50	7	15	26	40	56
55	7	14	24	37	52
60	6	13	22	34	47
65	6	11	20	30	43
70	5	10	18	27	38
75	4	9	16	24	34
80	4	8	14	22	31
85	4	7	13	20	27
90	3	7	11	18	25

BW	Beg.	Nov.	Int.	Adv.	Pro
110	1	10	28	55	89
120	2	12	31	59	94
130	3	14	34	63	99
140	4	16	37	67	104
150	5	17	40	70	108
160	6	19	42	74	113
170	7	21	45	77	117
180	8	23	47	81	121
190	8	24	50	84	125
200	9	26	52	87	128
210	10	28	54	90	132
220	11	29	56	92	135
230	12	31	58	95	139
240	13	32	61	98	142
250	14	34	63	100	145
260	15	35	65	103	148
270	16	37	67	105	151
280	17	38	68	108	154
290	18	39	70	110	156
300	19	41	72	112	159
310	20	42	74	115	162

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	18	38	67	103
20	6	20	44	77	117
25	6	21	45	79	120
30	6	21	45	79	120
35	6	21	45	79	120
40	6	21	45	79	120
45	6	20	43	75	114
50	5	18	40	70	107
55	5	17	37	65	99
60	5	16	34	60	91
65	4	14	31	54	82
70	4	13	28	48	73
75	3	11	25	43	66
80	3	10	22	39	59
85	3	9	20	35	53
90	2	8	18	31	47

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	11	21	34	49
100	5	12	23	36	52
110	6	14	24	38	54
120	7	15	26	40	57
130	8	16	27	42	59
140	9	17	29	44	61
150	9	18	30	46	63
160	10	19	31	47	65
170	11	20	33	49	67
180	11	21	34	50	68
190	12	22	35	52	70
200	13	23	36	53	72
210	13	24	37	54	73
220	14	24	38	55	75
230	15	25	39	57	76
240	15	26	40	58	77
250	16	27	41	59	79
260	16	28	42	60	80

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	14	25	38	53
20	8	16	28	44	61
25	8	17	29	45	63
30	8	17	29	45	63
35	8	17	29	45	63
40	8	17	29	45	63
45	8	16	28	42	60
50	7	15	26	40	56
55	7	14	24	37	52
60	6	13	22	34	47
65	6	11	20	30	43
70	5	10	18	27	38
75	4	9	16	24	34
80	4	8	14	22	31
85	4	7	13	20	27
90	3	7	11	18	25

BW	Beg.	Nov.	Int.	Adv.	Pro
110	1	10	28	55	89
120	2	12	31	59	94
130	3	14	34	63	99
140	4	16	37	67	104
150	5	17	40	70	108
160	6	19	42	74	113
170	7	21	45	77	117
180	8	23	47	81	121
190	8	24	50	84	125
200	9	26	52	87	128
210	10	28	54	90	132
220	11	29	56	92	135
230	12	31	58	95	139
240	13	32	61	98	142
250	14	34	63	100	145
260	15	35	65	103	148
270	16	37	67	105	151
280	17	38	68	108	154
290	18	39	70	110	156
300	19	41	72	112	159
310	20	42	74	115	162

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	18	38	67	103
20	6	20	44	77	117
25	6	21	45	79	120
30	6	21	45	79	120
35	6	21	45	79	120
40	6	21	45	79	120
45	6	20	43	75	114
50	5	18	40	70	107
55	5	17	37	65	99
60	5	16	34	60	91
65	4	14	31	54	82
70	4	13	28	48	73
75	3	11	25	43	66
80	3	10	22	39	59
85	3	9	20	35	53
90	2	8	18	31	47

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	11	21	34	49
100	5	12	23	36	52
110	6	14	24	38	54
120	7	15	26	40	57
130	8	16	27	42	59
140	9	17	29	44	61
150	9	18	30	46	63
160	10	19	31	47	65
170	11	20	33	49	67
180	11	21	34	50	68
190	12	22	35	52	70
200	13	23	36	53	72
210	13	24	37	54	73
220	14	24	38	55	75
230	15	25	39	57	76
240	15	26	40	58	77
250	16	27	41	59	79
260	16	28	42	60	80

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	14	25	38	53
20	8	16	28	44	61
25	8	17	29	45	63
30	8	17	29	45	63
35	8	17	29	45	63
40	8	17	29	45	63
45	8	16	28	42	60
50	7	15	26	40	56
55	7	14	24	37	52
60	6	13	22	34	47
65	6	11	20	30	43
70	5	10	18	27	38
75	4	9	16	24	34
80	4	8	14	22	31
85	4	7	13	20	27
90	3	7	11	18	25