A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
3 × 12 per arm
sets × reps
Why this exercise
Difficulty: Beginner
Isolates the biceps for peak contraction and maximum muscle engagement.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12 per arm
Rest
45s
How to Perform
- 1.Sit on bench with elbow braced against inner thigh.
- 2.Hold dumbbell with arm extended.
- 3.Curl weight up, squeezing bicep at top.
- 4.Lower slowly with control.
Pro Tips
- •Keep upper arm stationary.
- •Focus on the squeeze at the top.
- •Control the negative.
Equipment
Dumbbell · Bench
Safety
Don't swing the weight.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.