A Typical Session
19 Min
Warm-up
4m
Main Set
12m
Stretch
3m
6 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Tones and strengthens upper arms using controlled dumbbell motion.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
45s
How to Perform
- 1.Stand tall holding dumbbells at your sides.
- 2.Curl weights upward keeping elbows close to torso.
- 3.Lower slowly to starting position.
Pro Tips
- •Avoid swinging weights.
- •Keep wrists neutral.
Equipment
Dumbbells
Safety
Start with light weights to maintain form.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.