A Typical Session
21 Min
Warm-up
4m
Main Set
12m
Finisher
5m
7 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Builds thicker biceps and improves grip strength through neutral wrist position.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Hold dumbbells with palms facing each other.
- 2.Curl weights up by bending elbows, keeping wrists neutral.
- 3.Squeeze at the top and lower under control.
Pro Tips
- •Keep elbows tucked to your sides.
- •Avoid swinging or using momentum.
- •Focus on controlled tempo.
Equipment
Dumbbells
Safety
Maintain neutral wrist — don’t over-rotate.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.