A Typical Session
25 Min
Warm-up
5m
Main Set
15m
Cooldown
5m
7 kcal
/ min (est.)
4 × 10
sets × reps
Why this exercise
Difficulty: Intermediate
A fundamental arm exercise to build strength and muscle thickness in the biceps.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
10
Rest
60s
How to Perform
- 1.Stand with feet shoulder-width apart holding barbell with underhand grip.
- 2.Curl bar up while keeping elbows close to your torso.
- 3.Lower slowly to starting position.
Pro Tips
- •Avoid swinging the barbell.
- •Keep tension throughout the movement.
Equipment
Barbell
Safety
Do not overload; focus on controlled reps.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.