A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
6 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Builds overall arm thickness and grip strength with neutral wrist position.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
45s
How to Perform
- 1.Stand holding dumbbells with palms facing each other.
- 2.Curl weights up while keeping palms facing inward.
- 3.Squeeze at the top and lower slowly.
- 4.Keep elbows close to your body.
Pro Tips
- •Keep wrists neutral throughout.
- •Don't swing the weights.
- •Alternate arms or do both together.
Equipment
Dumbbells
Safety
Control the movement; avoid momentum.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.